Morgan Murphy was one of our 14 Week Fitness participants and I've finally put together her 2 1/2 minute testimonial. The video isn't the greatest, but I think you can hear her answers well enough to understand what she did to accomplish her goals.
Here were her final results. The pre-measurements were taken September 8, 2008 and the post-measurements were taken December 23, 2008.
Weight: Pre - 176, Post - 168
Bodyfat: Pre - 32.1%, Post - 31.1%
Shoulders: Pre - 45.5", Post 43"
Chest: Pre - 42.25", Post 40.5"
Waist: Pre - 37.75", Post 36.125"
Hips: Pre - 44", Post 41.5"
Arm: Pre - 13", Post 11.75"
Thigh: Pre - 25.75", Post 25"
Calf: Pre - 15", Post 14.875"
Tuesday, February 24, 2009
Wednesday, February 11, 2009
I Don't Think A-Rod Did Anything Wrong
Maybe I'm getting more numb to this whole steroid issue as I get older and more athletes are doing it, but I don't think he did anything wrong in taking them.
Do I condone it? I can safely say no! But, I can say no from not being in their shoes. I haven't played major league baseball, or even sniffed the big leagues. I don't know what pressure they are under to perform well. I don't know the pressure they feel that if they don't take steroids, they will lose their job. I don't have the competitive drive the have to be the very best at whatever cost.
A-Rod is arguably the best player in baseball and if HE is taking steroids, I'm sure there are a lot of other people that are taking them. I'm also tired of all these people getting on their high horse about how he lied to us and has disgraced the game, blah, blah, blah!
I'm sure all those people NEVER lied about anything in their lives. I'm sure if they did lie, they eventually told the truth on their own, NOT when they got caught.
I would have loved for A-Rod to say this, "I took steroids from 2001- 2003. I felt a lot of pressure to live up to my contract, so I took steroids. I don't feel it was a mistake because a lot of other players were taking them, MLB didn't have a steroid policy at the time, I won several MVP's, and quite honestly this information wasn't supposed to be leaked out to anyone, ever. I do not condone the use of steroids. This was my personal decision to use these drugs."
If we as the public were really that concerned about baseball players taking steroids, then attendance would NOT be at an all-time high in baseball parks.
What kind of message is this sending to the kids? Well, that is discussion each parent should be talking with their own children. I would say this:
The reality of the situation is at the highest level, there will be athletes taking these drugs. The cheaters will always be miles ahead of the testers. Understand, though, that these professionals are still very gifted athletes to be at this level. Your average schmo can't take this stuff and become A-Rod. You have to be gifted and lucky to even get to that level. If you are lucky enough to even make it to that highest level, you will have to have someone get the facts for you about this stuff to make your own decision.
I don't think any of us can sit here and say we would definitely not use the stuff, if we were faced with obtaining a multi-year contract that could set you up for life. Or finally making the big leagues or going back to the minors for another year. We can be mad that another baseball player has chosen that path and ruining the game, but I don't think we should say we wouldn't do it.
If you had asked me did A-Rod do anything wrong 10 or 15 years ago, I would have said heck yes. But, this box is open and is never shutting. I think he did something wrong, it just doesn't bother as much as it used to.
Do I condone it? I can safely say no! But, I can say no from not being in their shoes. I haven't played major league baseball, or even sniffed the big leagues. I don't know what pressure they are under to perform well. I don't know the pressure they feel that if they don't take steroids, they will lose their job. I don't have the competitive drive the have to be the very best at whatever cost.
A-Rod is arguably the best player in baseball and if HE is taking steroids, I'm sure there are a lot of other people that are taking them. I'm also tired of all these people getting on their high horse about how he lied to us and has disgraced the game, blah, blah, blah!
I'm sure all those people NEVER lied about anything in their lives. I'm sure if they did lie, they eventually told the truth on their own, NOT when they got caught.
I would have loved for A-Rod to say this, "I took steroids from 2001- 2003. I felt a lot of pressure to live up to my contract, so I took steroids. I don't feel it was a mistake because a lot of other players were taking them, MLB didn't have a steroid policy at the time, I won several MVP's, and quite honestly this information wasn't supposed to be leaked out to anyone, ever. I do not condone the use of steroids. This was my personal decision to use these drugs."
If we as the public were really that concerned about baseball players taking steroids, then attendance would NOT be at an all-time high in baseball parks.
What kind of message is this sending to the kids? Well, that is discussion each parent should be talking with their own children. I would say this:
The reality of the situation is at the highest level, there will be athletes taking these drugs. The cheaters will always be miles ahead of the testers. Understand, though, that these professionals are still very gifted athletes to be at this level. Your average schmo can't take this stuff and become A-Rod. You have to be gifted and lucky to even get to that level. If you are lucky enough to even make it to that highest level, you will have to have someone get the facts for you about this stuff to make your own decision.
I don't think any of us can sit here and say we would definitely not use the stuff, if we were faced with obtaining a multi-year contract that could set you up for life. Or finally making the big leagues or going back to the minors for another year. We can be mad that another baseball player has chosen that path and ruining the game, but I don't think we should say we wouldn't do it.
If you had asked me did A-Rod do anything wrong 10 or 15 years ago, I would have said heck yes. But, this box is open and is never shutting. I think he did something wrong, it just doesn't bother as much as it used to.
Wednesday, February 04, 2009
4 Nutrition Tips For A Healthy Heart
It is American Heart Month and a healthy heart is a lot simpler to obtain than you think. It won't help you mend a broken heart from a rotten Valentine's Day, but it might help you live long enough to have a lot more happier Valentine's Days.
Adam Kessler, Columbus health and fitness expert explains: "If you eat the right foods and can really correct a lot of health problems you may have, but helping your heart is probably the number one issue. That is your motor that keeps you going and it HAS to be strong."
Kessler offers these four nutrition tips that will make your heart healthier and stronger.
1. Eat a lot of omega-3 fatty acids. "There is no question about the benefit of omega-3's. They help lower the chances of heart attacks and double your survival rate."
2. Avoid processed foods. "Food processing zaps 60-90% of heart healthy vitamins in foods. Hydrogenated oils, which are in many processed foods, destroy omega-3's by turning them into trans fats. Trans fats have become more dangerous to you then saturated fats."
3. Pick foods high in fiber. "High fiber foods help clear your body of cholesterol. The less cholesterol you have, the better chance that you won't have a heart attack. High cholesterol clogs your arteries and prevents blood flow to the body. This is bad."
4. Take a multi-vitamin. "Food processing also strips foods of many vitamins and minerals that help your heart. Adding a good multi-vitamin supplement can help replenish those lost nutrients and make your heart a lot healthier."
Kessler concludes, "Nutrition is the hardest thing for people to follow. I'm a firm believer that if you can eat healthy the majority of time, your body will reap the benefits and you can live a long, fruitful life."
If you would like to find out more about developing health eating habits for weight loss, Adam Kessler is holding a Nutrition Workshop right here in Gahanna very shortly. All are welcome. For more information visit http://fitnessplanning.com/ybf.htm.
Adam Kessler, Columbus health and fitness expert explains: "If you eat the right foods and can really correct a lot of health problems you may have, but helping your heart is probably the number one issue. That is your motor that keeps you going and it HAS to be strong."
Kessler offers these four nutrition tips that will make your heart healthier and stronger.
1. Eat a lot of omega-3 fatty acids. "There is no question about the benefit of omega-3's. They help lower the chances of heart attacks and double your survival rate."
2. Avoid processed foods. "Food processing zaps 60-90% of heart healthy vitamins in foods. Hydrogenated oils, which are in many processed foods, destroy omega-3's by turning them into trans fats. Trans fats have become more dangerous to you then saturated fats."
3. Pick foods high in fiber. "High fiber foods help clear your body of cholesterol. The less cholesterol you have, the better chance that you won't have a heart attack. High cholesterol clogs your arteries and prevents blood flow to the body. This is bad."
4. Take a multi-vitamin. "Food processing also strips foods of many vitamins and minerals that help your heart. Adding a good multi-vitamin supplement can help replenish those lost nutrients and make your heart a lot healthier."
Kessler concludes, "Nutrition is the hardest thing for people to follow. I'm a firm believer that if you can eat healthy the majority of time, your body will reap the benefits and you can live a long, fruitful life."
If you would like to find out more about developing health eating habits for weight loss, Adam Kessler is holding a Nutrition Workshop right here in Gahanna very shortly. All are welcome. For more information visit http://fitnessplanning.com/ybf.htm.
Wednesday, January 21, 2009
5 Eating Habits of the Super Slim
Columbus, OH, 1/21/09 – You may be surprised to find out that to be super slim, you do not have to diet, in fact in many cases it’s the opposite… You might need to eat more!
Columbus health & fitness expert Adam Kessler explains, “Most people are not overweight because they eat too much food, believe it or not, many heavier people aren’t even eating 3 meals a day. Generally it’s what they eat that’s the problem, not how much they eat.”
Adam offers up these 5 nutrition tips you can use right now to fix your diet and halt the weight gain:
1. Don’t be afraid to snack. “You should eat veggies, nuts rich in Omega-3’s like almonds and walnuts, or high-fiber/high-protein snack bars/shakes (just be sure you choose the ones with low sugar) between meals because they keep your appetite at bay, stopping you from overloading at your main meal. Plus, a snack in the afternoon can help prevent that dreaded 3PM energy crash.”
2. Create a meal plan. “It’s important to keep your food intake regular, so your body gets into a nice pattern and knows exactly when food is coming in and how much. If you eat irregularly, your body goes into fat storage mode and that doesn’t help with weight loss.”
3. Drink more water. “Oftentimes when you feel hungry, you might actually just be slightly dehydrated. Put that Twinkie down and have a glass of water instead.”
4. Take your vitamins. “Stocking up on the right vitamins is important too, a deficiency in Vitamin B5 for example affects our body’s ability to utilize fat. You’ll usually find multi-vitamins in the pantry of the super slim.”
5. Become food smart. “Finally and most importantly, educate yourself and be nutrition savvy. Know exactly what you are putting into your body, and what it will do to you”
Kessler concludes “It’s funny because most people already know all this and yet never get started. I urge them to because if you can keep healthy eating up for just one month it becomes a habit, and then it’s no longer a chore, it’s instinctual and pounds will be shed because of it.”
If you would like to find out more about developing health eating habits for weight loss, Adam is holding a Nutrition Workshop right here in Columbus very shortly. All are welcome. For more information visit http://fitnessplanning.com/ybf.htm.
Columbus health & fitness expert Adam Kessler explains, “Most people are not overweight because they eat too much food, believe it or not, many heavier people aren’t even eating 3 meals a day. Generally it’s what they eat that’s the problem, not how much they eat.”
Adam offers up these 5 nutrition tips you can use right now to fix your diet and halt the weight gain:
1. Don’t be afraid to snack. “You should eat veggies, nuts rich in Omega-3’s like almonds and walnuts, or high-fiber/high-protein snack bars/shakes (just be sure you choose the ones with low sugar) between meals because they keep your appetite at bay, stopping you from overloading at your main meal. Plus, a snack in the afternoon can help prevent that dreaded 3PM energy crash.”
2. Create a meal plan. “It’s important to keep your food intake regular, so your body gets into a nice pattern and knows exactly when food is coming in and how much. If you eat irregularly, your body goes into fat storage mode and that doesn’t help with weight loss.”
3. Drink more water. “Oftentimes when you feel hungry, you might actually just be slightly dehydrated. Put that Twinkie down and have a glass of water instead.”
4. Take your vitamins. “Stocking up on the right vitamins is important too, a deficiency in Vitamin B5 for example affects our body’s ability to utilize fat. You’ll usually find multi-vitamins in the pantry of the super slim.”
5. Become food smart. “Finally and most importantly, educate yourself and be nutrition savvy. Know exactly what you are putting into your body, and what it will do to you”
Kessler concludes “It’s funny because most people already know all this and yet never get started. I urge them to because if you can keep healthy eating up for just one month it becomes a habit, and then it’s no longer a chore, it’s instinctual and pounds will be shed because of it.”
If you would like to find out more about developing health eating habits for weight loss, Adam is holding a Nutrition Workshop right here in Columbus very shortly. All are welcome. For more information visit http://fitnessplanning.com/ybf.htm.
Tuesday, January 06, 2009
Awesome Testimonial
Here is a short video of Michelle Lyons, who participated in our 14 Week Fitness Program. She had an awesome change for her and made some great points in the video about how she felt, a HAPPIER attitude, and how great the boot camp classes were.
Here were Michelle's measurements:
The dates we did them were
9-8-08, 10-14-08, 11-13-08, and 12-23-08
Weight: 316, 309, 299, 294 - 22 lbs. difference
Bodyfat: 48% 151.7 lbs. of fat, 47.5% 147 lbs. of fat, 47.3% 141 lbs. of fat, 47.3% 139 lbs. of fat - .7% change, 12.7 lbs. of fat lost
Shoulders: 56 3/4", 55 1/4", 53", 51 3/4" - 5" difference
Chest: 56 1/4", 55 1/4", 54", 54" - 2 1/4" difference
Waist: 58 1/8", 54 1/2", 54 1/4", 53 1/2" - 4 5/8" difference
Hips: 60 1/4", 60", 58 1/4", 57 7/16" - 2 13/16" difference
Arm: 15 3/4", 15 3/4", 15 1/2", 14 7/8" - 7/8" difference
Thigh: 28 5/8", 29 1/2", 28 3/4", 27 3/4" - 7/8" difference
Calf: 19 1/2", 19 3/4", 19 1/2", 19 1/2" - 0" difference
Michelle made great strides and we'll keep it off. Please post any comments that you have on the blog.
Here were Michelle's measurements:
The dates we did them were
9-8-08, 10-14-08, 11-13-08, and 12-23-08
Weight: 316, 309, 299, 294 - 22 lbs. difference
Bodyfat: 48% 151.7 lbs. of fat, 47.5% 147 lbs. of fat, 47.3% 141 lbs. of fat, 47.3% 139 lbs. of fat - .7% change, 12.7 lbs. of fat lost
Shoulders: 56 3/4", 55 1/4", 53", 51 3/4" - 5" difference
Chest: 56 1/4", 55 1/4", 54", 54" - 2 1/4" difference
Waist: 58 1/8", 54 1/2", 54 1/4", 53 1/2" - 4 5/8" difference
Hips: 60 1/4", 60", 58 1/4", 57 7/16" - 2 13/16" difference
Arm: 15 3/4", 15 3/4", 15 1/2", 14 7/8" - 7/8" difference
Thigh: 28 5/8", 29 1/2", 28 3/4", 27 3/4" - 7/8" difference
Calf: 19 1/2", 19 3/4", 19 1/2", 19 1/2" - 0" difference
Michelle made great strides and we'll keep it off. Please post any comments that you have on the blog.
Tuesday, December 23, 2008
The Final Tallies Are In
Well, the ladies are finally done. The results were great to say the least. I'm going to discuss their measurements in more detail on a later post, but here is the general description of what happened.
Kelly Lee started at 384 pounds and is now down to 357.8. The body fat measurements we used couldn't get a reading for Kelly so unfortunately we don't have any of those numbers, but she feels great about this.
Michelle Lyons started at 316 pounds and is now down to 294. Her body fat changed slightly from 48% to 47.3% which means out of the 22 pounds she lost, 11.5 pounds of it was fat.
Morgan Murphy started at 176 and is now down to 168. Her body fat changed from 32.1% to 31.1% which means out of the 8 pounds she lost, 4.5 of it was from fat.
Understand that the body fat measurement is a rough approximation. It isn't 100% accurate, but it gives us a general idea where they are at. When I post their measurements and you see the pictures you will be able to get a better idea of their weight loss.
GREAT JOB LADIES!!!
Kelly Lee started at 384 pounds and is now down to 357.8. The body fat measurements we used couldn't get a reading for Kelly so unfortunately we don't have any of those numbers, but she feels great about this.
Michelle Lyons started at 316 pounds and is now down to 294. Her body fat changed slightly from 48% to 47.3% which means out of the 22 pounds she lost, 11.5 pounds of it was fat.
Morgan Murphy started at 176 and is now down to 168. Her body fat changed from 32.1% to 31.1% which means out of the 8 pounds she lost, 4.5 of it was from fat.
Understand that the body fat measurement is a rough approximation. It isn't 100% accurate, but it gives us a general idea where they are at. When I post their measurements and you see the pictures you will be able to get a better idea of their weight loss.
GREAT JOB LADIES!!!
Tuesday, December 16, 2008
The Final Days Are Approaching
We had our last weekly meeting on Tuesday, December 9, before we did the final weigh-in, pictures, etc. The ladies are anxious to see how they have done, but the temptations of the dark side are becoming more prevalent in these festive holiday times. The biggest defense against that is preparation and organization which will hopefully put them in a situation where they aren't hungry and their discipline wains.
All three ladies felt that this has been a successful venture for them and the biggest idea they thought would help them was a food menu.
The question that couldn't be answered, at least for now, is when they were seeing results doing the right things, why sometimes they would have lapses of poor judgement and deviate from the health plan. If I had the answer to that question, I would be a millionaire.
The final weigh-in has been pushed to Tuesday, December 23. We will get all the pictures, weights, and measurements, and post the results on our blog as soon as possible. Here's for one more good week for them.
All three ladies felt that this has been a successful venture for them and the biggest idea they thought would help them was a food menu.
The question that couldn't be answered, at least for now, is when they were seeing results doing the right things, why sometimes they would have lapses of poor judgement and deviate from the health plan. If I had the answer to that question, I would be a millionaire.
The final weigh-in has been pushed to Tuesday, December 23. We will get all the pictures, weights, and measurements, and post the results on our blog as soon as possible. Here's for one more good week for them.
Thursday, December 04, 2008
Like I Said..TRUST ME.
Well, Thanksgiving has come and gone and this past Tuesday we had our weekly meeting with our 3 fitness studettes. There was tension in the air because we were going to weight them again to see if they had gained any weight over the holiday.
I won't keep you in suspense, but none of them gained any weight. In fact, one of them might have even lost a pound. NOT A SINGLE POUND GAINED.
Remember, them saying they were nervous they were going to pack the pounds on and fall off the wagon. I told them not to worry about it. It was just one day.
Two of them had two Thanksgivings to attend, but none of them skimped on the food. They ate what they wanted, but they did watch their portion size and everything was fine.
So what does this prove?? This proves that if you eat healthy and exercise on a consistent basis, you can handle your occasional cheat day, which for them was Thanksgiving.
So keep that in mind as we approach these holidays and their parties this December. Well, these ladies have three more weeks left. They are a little sad it is coming to an end, but eager to see what happens next.
I won't keep you in suspense, but none of them gained any weight. In fact, one of them might have even lost a pound. NOT A SINGLE POUND GAINED.
Remember, them saying they were nervous they were going to pack the pounds on and fall off the wagon. I told them not to worry about it. It was just one day.
Two of them had two Thanksgivings to attend, but none of them skimped on the food. They ate what they wanted, but they did watch their portion size and everything was fine.
So what does this prove?? This proves that if you eat healthy and exercise on a consistent basis, you can handle your occasional cheat day, which for them was Thanksgiving.
So keep that in mind as we approach these holidays and their parties this December. Well, these ladies have three more weeks left. They are a little sad it is coming to an end, but eager to see what happens next.
Tuesday, November 25, 2008
Twas The Day Before Thanksgiving
The ladies are really getting nervous that their hard work will be all for naught. The trepidation is that they will undo all the good things they have accomplished these last 8 weeks all on one day. Thanksgiving!!
I don't think that will be the case, but we put this to the test. I got everyone on tape to announce their current weight and then explain what exactly they were fearing.
We will then tape them next Tuesday announcing their weight and explaining what happened and if their fears came true. I am really eager to find out the results. I believe that things will be alright and this case study will help prove to everyone else that Thanksgiving is just a day. You can splurge on that day if you have surrounded the other days with healthy eating and exercise.
Have a great Thanksgiving!!!
I don't think that will be the case, but we put this to the test. I got everyone on tape to announce their current weight and then explain what exactly they were fearing.
We will then tape them next Tuesday announcing their weight and explaining what happened and if their fears came true. I am really eager to find out the results. I believe that things will be alright and this case study will help prove to everyone else that Thanksgiving is just a day. You can splurge on that day if you have surrounded the other days with healthy eating and exercise.
Have a great Thanksgiving!!!
Saturday, November 15, 2008
Columbus Women Inspiring Weight Loss
Well, we started this program on September 15 and on Thursday, November 13, we took measurements to see how things were progressing. I have to say that things are progressing great and these women are really seeing changes. This will be the last time we take measurements until the final measurement taking the week of December 15.
Combined the ladies lost a total of over 45 pounds. A decent amount of that has been fat pounds which is really what we are striving for. They have all lost inches all over their body.
They are looking great, but more importantly feeling great. The nutrition is still the hardest part, but it becomes easier when they see the results that are happening.
We will be heading into the Thanksgiving holiday and the ladies are a bit nervous. The good thing will be that they head into these holidays having built up healthy habits. Thus, if they use the holidays for a cheat day or two, their bodies will be able to respond in a positive manner and rebound rather quickly.
It seemed like we just started this thing yesterday, but time has been flying by. We can't wait to show you the results, but for now just keep reading this and we'll keep you posted.
Combined the ladies lost a total of over 45 pounds. A decent amount of that has been fat pounds which is really what we are striving for. They have all lost inches all over their body.
They are looking great, but more importantly feeling great. The nutrition is still the hardest part, but it becomes easier when they see the results that are happening.
We will be heading into the Thanksgiving holiday and the ladies are a bit nervous. The good thing will be that they head into these holidays having built up healthy habits. Thus, if they use the holidays for a cheat day or two, their bodies will be able to respond in a positive manner and rebound rather quickly.
It seemed like we just started this thing yesterday, but time has been flying by. We can't wait to show you the results, but for now just keep reading this and we'll keep you posted.
Saturday, November 08, 2008
The Changes Keep Coming
Our Terrific Trio had our weekly meeting on Thursday this past week. After the initial weeks of discussing nutrition and dealing with the issues related to nutrition, these recent weeks have just been reviewing the nutritional logs and answering any questions they might have.
This week, we took video of them and one of the questions that was asked of them was "Has the nutrition part of the program gotten easier and how have you adjusted?"
All of them said the nutrition has gotten a lot easier, but they do have their slip-ups. What was interesting was that now, they don't have the cravings as much as they used to. And when they do eat "crap" their bodies really respond in a negative way to it. They have a loss of energy, they get the gurgling in their stomach, and end up on the toilet a lot sooner.
What this means is that their bodies are responding great to the whole foods and positive nutrition that they have been eating and when they eat crap, the body doesn't tolerate it anymore.
Next week, we will take some more measurements. It will be about 3 months, so we will be interested to see what has changed. They're working hard and we can't wait to share the complete results with you.
This week, we took video of them and one of the questions that was asked of them was "Has the nutrition part of the program gotten easier and how have you adjusted?"
All of them said the nutrition has gotten a lot easier, but they do have their slip-ups. What was interesting was that now, they don't have the cravings as much as they used to. And when they do eat "crap" their bodies really respond in a negative way to it. They have a loss of energy, they get the gurgling in their stomach, and end up on the toilet a lot sooner.
What this means is that their bodies are responding great to the whole foods and positive nutrition that they have been eating and when they eat crap, the body doesn't tolerate it anymore.
Next week, we will take some more measurements. It will be about 3 months, so we will be interested to see what has changed. They're working hard and we can't wait to share the complete results with you.
Wednesday, October 29, 2008
This Is What I Like To Hear
Yesterday, we had our weekly meeting for our fitness participants and only two were able to make it, Michelle and Kelly. They said things were going GREAT and had these things to say:
Kelly was able to fit in a pair of jeans she hadn't fit in for over a year. She looked awesome and she was very excited about it. That and the fact her Penn State Nittany Lions just beat the Bucks. No one is perfect, so we still love you Kelly.
Michelle has lost 15 pounds in just 4 weeks of participating and said that her clothes were starting to feel baggy on her. She is a nurse and she said co-workers were noticing the looseness in her clothes and seeing it in her appearance.
That is wonderful!! Just what we want to hear. Let's keep up the good work and keep plugging away at it.
Kelly was able to fit in a pair of jeans she hadn't fit in for over a year. She looked awesome and she was very excited about it. That and the fact her Penn State Nittany Lions just beat the Bucks. No one is perfect, so we still love you Kelly.
Michelle has lost 15 pounds in just 4 weeks of participating and said that her clothes were starting to feel baggy on her. She is a nurse and she said co-workers were noticing the looseness in her clothes and seeing it in her appearance.
That is wonderful!! Just what we want to hear. Let's keep up the good work and keep plugging away at it.
Wednesday, October 22, 2008
Client Appreciation Event
I know that you heard a lot about this, but Friday, October 17, we had our first ever Client Appreciation Event. I just wanted to have a little gathering for our clients outside of when we see them in the training area.
We had a great turnout at the Champps in Easton. About 15 to 20 people showed up and everybody really seemed to enjoy it. I'm posting a few of the pictures from the event here.
Next time we hope to have even more people there. We had one former client and the rest were current clients. It was a great atmosphere and even if you didn't know anyone, you would be able to share "stories" with the other clients.
Thank you to everyone for coming out.
Thursday, October 16, 2008
First Measurements - Everyone's Holding Their Breath
This past Tuesday, we measured our participants for the first time since they were interviewed and started the program. Measurements were taken the week of September 8, and they started with us September 15.
Velma and I were a little nervous about doing this because if the measurements didn't go the right way, it could be disastrous for the program. But, we needed to know how things were progressing so we could adjust the program as necessary.
Needless to say, I think we had good results from this first measuring. Michelle continued to remind us that she has only been doing this for a week and a half, but she was already having good changes.
I'm not going to get specific for each individual, but combined the participants have lost a total of 17 plus pounds, lost around 25 inches, and decreased their bodyfat by about 3 or 4 percent. That is excellent seeing as how we have only gone about 4 weeks and safely an individual should be losing 1-2 pounds of fat a week.
All three participants were understandably excited and eager to continue on. Let's keep up the good work!!
Velma and I were a little nervous about doing this because if the measurements didn't go the right way, it could be disastrous for the program. But, we needed to know how things were progressing so we could adjust the program as necessary.
Needless to say, I think we had good results from this first measuring. Michelle continued to remind us that she has only been doing this for a week and a half, but she was already having good changes.
I'm not going to get specific for each individual, but combined the participants have lost a total of 17 plus pounds, lost around 25 inches, and decreased their bodyfat by about 3 or 4 percent. That is excellent seeing as how we have only gone about 4 weeks and safely an individual should be losing 1-2 pounds of fat a week.
All three participants were understandably excited and eager to continue on. Let's keep up the good work!!
Wednesday, October 08, 2008
One Casualty
Just starting our third week and one of our participants removed herself from the program. Aigner Angel dismissed herself from the program for undisclosed reasons, so we are moving on. As of Thursday last week, we asked one of our alternates, Michelle Lyons, to jump in and she eagerly agreed.
Only a couple weeks behind our participants, there is still plenty of time in the program for her to start down that healthier path and start seeing physical changes.
Nutrition still seems to be the most challenging part of this program. But, our participants are noticing that it is easier to say no to those tempting unhealthy foods. When those cheat days come, the processed crap is starting to not taste as "wonderful" as it did before. That is a great sign. It will take the body still some more time to adapt to the healthier eating, but already we are seeing how it is rejecting the processed sugars and saturated fats in the unhealthier foods.
As stated before, it has only been a few weeks, but Morgan and Kelly have both noticed changes such as a drop in pants size and family member noticing a physical difference. That is AWESOME!!!
To get an idea the strategy of their fat loss program, you can attend our Understanding Fat Loss Seminar, this Wednesday, October 15 from 7pm to 8pm.
Only a couple weeks behind our participants, there is still plenty of time in the program for her to start down that healthier path and start seeing physical changes.
Nutrition still seems to be the most challenging part of this program. But, our participants are noticing that it is easier to say no to those tempting unhealthy foods. When those cheat days come, the processed crap is starting to not taste as "wonderful" as it did before. That is a great sign. It will take the body still some more time to adapt to the healthier eating, but already we are seeing how it is rejecting the processed sugars and saturated fats in the unhealthier foods.
As stated before, it has only been a few weeks, but Morgan and Kelly have both noticed changes such as a drop in pants size and family member noticing a physical difference. That is AWESOME!!!
To get an idea the strategy of their fat loss program, you can attend our Understanding Fat Loss Seminar, this Wednesday, October 15 from 7pm to 8pm.
Wednesday, October 01, 2008
The First Part Is The Hardest Part
Our 3 female participants have hit the ground running. They are coming to our boot camps and trying to change to a healthier lifestyle.
Every week, the group meets with Velma and myself to discuss various topics that will help them succeed. Plus any other issues or concerns that they have about any part of the program. After a week and a half, the group was getting used to the workouts. The soreness was starting to go away, but the exercise was still kicking their butt.
The hardest part that all three agreed upon was changing their nutritional habits. Food can be so powerful and it takes a little bit of time for your body to adjust to something new. Eating healthier and properly eliminates the chance for your body to eat all those processed foods. You eliminate a lot of unwanted sugars, additives, and preservatives that in my opinion can be addicting.
Each one had their little battles they had to overcome i.e. cake, McDonald's, etc. But, for the first week and a half it was encouraging that they were eating more good meals than bad. They were feeling a little bit more energized and certain clothes were feeling a little better.
And really that is what is to be expected in a week and a half. These changes won't happen overnight. It will take time, but the crew is on their way to a good start.
Every week, the group meets with Velma and myself to discuss various topics that will help them succeed. Plus any other issues or concerns that they have about any part of the program. After a week and a half, the group was getting used to the workouts. The soreness was starting to go away, but the exercise was still kicking their butt.
The hardest part that all three agreed upon was changing their nutritional habits. Food can be so powerful and it takes a little bit of time for your body to adjust to something new. Eating healthier and properly eliminates the chance for your body to eat all those processed foods. You eliminate a lot of unwanted sugars, additives, and preservatives that in my opinion can be addicting.
Each one had their little battles they had to overcome i.e. cake, McDonald's, etc. But, for the first week and a half it was encouraging that they were eating more good meals than bad. They were feeling a little bit more energized and certain clothes were feeling a little better.
And really that is what is to be expected in a week and a half. These changes won't happen overnight. It will take time, but the crew is on their way to a good start.
Sunday, September 21, 2008
14 Week Fitness Project
As some of you might know, we decided to run a 14 week fitness project for females. We wanted to give 3 female participants the opportunity to participate in our program, completely free. Velma Garnes, formerly of Studio Temple in Gahanna, is assisting in this project where everything will be documented.
We had about 35 people fill out applications telling us why they think they should be part of this project. We had a lot of great applications and finally narrowed the list down to 8. The week of September 8, we interviewed all 8 participants. We took measurements, videotaped them answering questions, and put them through a light workout.
From there, we picked 5 finalists. Out of these finalists, we would be picking our 3 participants and 2 alternates. We had them go through a boot camp so they could get a taste of what the fitness demands would be like.
After going through this, we decided on the following ladies: Morgan Murphy, Kelly Lee, and Aigner Angel. Each one has a different story and they all have contrasting body types, which should be really beneficial for the project.
Which the goal of this project is to show that when following a proper exercise and nutrition program, females can lose weight safely and get healthier. All the participants have to attend 3 of our boot camps a week, follow our registered dietician recommended nutrition plan, and attend a weekly meeting a week. They are only allowed to miss 2 sessions (a session can be a weekly meeting or workout session).
As the weeks progress, I hope to put up more information about these ladies, how the project is going, and other tidbits that I hope you will find interesting.
We had about 35 people fill out applications telling us why they think they should be part of this project. We had a lot of great applications and finally narrowed the list down to 8. The week of September 8, we interviewed all 8 participants. We took measurements, videotaped them answering questions, and put them through a light workout.
From there, we picked 5 finalists. Out of these finalists, we would be picking our 3 participants and 2 alternates. We had them go through a boot camp so they could get a taste of what the fitness demands would be like.
After going through this, we decided on the following ladies: Morgan Murphy, Kelly Lee, and Aigner Angel. Each one has a different story and they all have contrasting body types, which should be really beneficial for the project.
Which the goal of this project is to show that when following a proper exercise and nutrition program, females can lose weight safely and get healthier. All the participants have to attend 3 of our boot camps a week, follow our registered dietician recommended nutrition plan, and attend a weekly meeting a week. They are only allowed to miss 2 sessions (a session can be a weekly meeting or workout session).
As the weeks progress, I hope to put up more information about these ladies, how the project is going, and other tidbits that I hope you will find interesting.
Monday, September 01, 2008
I Think We're Losing The War
I was reading the article in our local paper that was suggesting just what my title states, but more specifically to Ohio. Ohio was the 15th obese state and has moved down to 17th. The obesity rate for Ohio is almost 27 percent. The article goes on to discuss how the problem really is getting worse and that policy to try and address the issue is lagging behind.
I've been in the fitness industry for over 15 years and I'm as passionate as I've ever been trying to help people get healthier, but I don't think this war against obesity can be won.
One of the big reasons is that it boils down to money. First of all the marketing for fruits and vegetables or healthy foods in general is something just short of $1 million dollars, while the marketing spent on fast foods and all the junk (pop, beer, candy, etc.) is 50 times that at least, maybe more.
The "crap" food industry makes tons of money and really controls a lot of sectors in our country. So, these are cheaper options than the healthier choices. In a time of convenience, ready made meals, people will get the cheapest, quickest option whether it is healthy or unhealthy.
So families who are on limited incomes and work multiple jobs don't have the time to prepare healthy meals and don't have the time to stay active and burn calories.
The biggest reason though, in my opinion, is that the majority of people just don't give a shit. They really don't. It is so much easier to eat what you want and deal with the consequences when they happen, then to workout, eat right, and maintain a healthy lifestyle.
It is easier to make excuses and not do anything than to put forth the effort and make a difference in your life.
It is frustrating and exhausting for me because really, my business should be filled to capacity. There are so many people who NEED our services AND can afford them, but they don't WANT to do it. What can I do? I can't make these people change their lifestyle.
All I can do is make sure I have all the systems in place so that when an individual does make the choice to get healthier, I know I can help them.
And I can help them!! I know I can!!
If you are willing to make the sacrifice, then let me help. Let's start right now by really turning our state around and get it out of the top 20 obese states. But, I want individuals who are really ready to make the change.
If you aren't ready, then I won't put up with you. I'm sorry to say that, but my time is precious and I want people who also want to make a change. If I'm going to give it my all, I expect it from you.
This time next year, I want to see a different headline in the paper, "Ohio has gained ground on the obesity war!!"
If you want to know how you can conquer this health epidemic, Click Here to read our report, 7 Steps to Skinny Jeans.
I've been in the fitness industry for over 15 years and I'm as passionate as I've ever been trying to help people get healthier, but I don't think this war against obesity can be won.
One of the big reasons is that it boils down to money. First of all the marketing for fruits and vegetables or healthy foods in general is something just short of $1 million dollars, while the marketing spent on fast foods and all the junk (pop, beer, candy, etc.) is 50 times that at least, maybe more.
The "crap" food industry makes tons of money and really controls a lot of sectors in our country. So, these are cheaper options than the healthier choices. In a time of convenience, ready made meals, people will get the cheapest, quickest option whether it is healthy or unhealthy.
So families who are on limited incomes and work multiple jobs don't have the time to prepare healthy meals and don't have the time to stay active and burn calories.
The biggest reason though, in my opinion, is that the majority of people just don't give a shit. They really don't. It is so much easier to eat what you want and deal with the consequences when they happen, then to workout, eat right, and maintain a healthy lifestyle.
It is easier to make excuses and not do anything than to put forth the effort and make a difference in your life.
It is frustrating and exhausting for me because really, my business should be filled to capacity. There are so many people who NEED our services AND can afford them, but they don't WANT to do it. What can I do? I can't make these people change their lifestyle.
All I can do is make sure I have all the systems in place so that when an individual does make the choice to get healthier, I know I can help them.
And I can help them!! I know I can!!
If you are willing to make the sacrifice, then let me help. Let's start right now by really turning our state around and get it out of the top 20 obese states. But, I want individuals who are really ready to make the change.
If you aren't ready, then I won't put up with you. I'm sorry to say that, but my time is precious and I want people who also want to make a change. If I'm going to give it my all, I expect it from you.
This time next year, I want to see a different headline in the paper, "Ohio has gained ground on the obesity war!!"
If you want to know how you can conquer this health epidemic, Click Here to read our report, 7 Steps to Skinny Jeans.
Saturday, August 30, 2008
Fruits and Vegetables Are The Secret To Success In School For Kids
By now, most of the kids have gone back to school. It is a brand new year and everyone starts off with a clean slate. So what can you do for your kids so that they can get the most out of their school year? Schools are getting a bad rap from the health community because they are cutting more physical education classes and they aren’t giving kids the healthiest choices to eat. That being said, one of the easiest things a parent can do to help their kids is to provide them with healthy food options, specifically fruits and vegetables.
Many kids routinely go through class each day sluggish and tired, but not necessarily as a result of lack of sleep. It sometimes is a result of poor nutritional habits. Many young kids are diagnosed with ADD (attention deficit disorder), but what it really could be is a case of NDD (nutrition deficit disorder). Meals that kids eat that are nutritionally deficient are sabotaging them instead of making their brains strong and their bodies healthy.
The brain for better or worse is really affected by what we eat. With all the processed junk that is put in cereals, there is no wonder that so many kids acquire disorders and diseases. But, there are more studies out there that suggest that when kids eat healthier, they have a better attitude and get better grades. One reason is that the brain is made up of 60% fat and kids have a huge deficiency in Omega-3’s, the essential fatty acids.
The secret ingredient with Omega-3’s is DHA which is also found in breast milk. This is a big reason why researchers believe children who have been breastfed seem to be healthier and smarter. Omega-3’s can generally be found in seafood. Researchers have even suggested that kids take supplements to get the Omega-3’s since fish isn’t exactly a favorite for most kids.
Also, the concept of grazing has found to be beneficial not only for adults but for kids as well. This means that you are eating mid-morning and mid-afternoon snacks and fruits and vegetables can be a big part of this. You keep calories in you, this keeps your metabolism high, and you are feeding your body power foods and not empty calories from the typical snacks that are given to kids. Ultimately, if kids can get 3-5 servings from the vegetable groups and 2-4 from the fruit groups, they’re going to be so much better off than the junk they normally eat.
If you want your kids to be attentive in school so that they can learn more, than the obvious step is to feed them fruits and vegetables. Healthy choices should be the only choices in the school cafeteria. It is not about whether the kids will eat it or not and let’s let them decide. In my opinion, our job as parents and role models is to make the choices for them until they are old enough and mature enough to make those decisions on their own. When it comes to food, that really isn’t until they go off to college. Give them fruits and vegetables and let’s get those kids healthier and smarter.
To acquire our FREE report on 7 Steps to Skinny Jeans, go to
http://fitnessplanning.com/training_camp.htm.
Many kids routinely go through class each day sluggish and tired, but not necessarily as a result of lack of sleep. It sometimes is a result of poor nutritional habits. Many young kids are diagnosed with ADD (attention deficit disorder), but what it really could be is a case of NDD (nutrition deficit disorder). Meals that kids eat that are nutritionally deficient are sabotaging them instead of making their brains strong and their bodies healthy.
The brain for better or worse is really affected by what we eat. With all the processed junk that is put in cereals, there is no wonder that so many kids acquire disorders and diseases. But, there are more studies out there that suggest that when kids eat healthier, they have a better attitude and get better grades. One reason is that the brain is made up of 60% fat and kids have a huge deficiency in Omega-3’s, the essential fatty acids.
The secret ingredient with Omega-3’s is DHA which is also found in breast milk. This is a big reason why researchers believe children who have been breastfed seem to be healthier and smarter. Omega-3’s can generally be found in seafood. Researchers have even suggested that kids take supplements to get the Omega-3’s since fish isn’t exactly a favorite for most kids.
Also, the concept of grazing has found to be beneficial not only for adults but for kids as well. This means that you are eating mid-morning and mid-afternoon snacks and fruits and vegetables can be a big part of this. You keep calories in you, this keeps your metabolism high, and you are feeding your body power foods and not empty calories from the typical snacks that are given to kids. Ultimately, if kids can get 3-5 servings from the vegetable groups and 2-4 from the fruit groups, they’re going to be so much better off than the junk they normally eat.
If you want your kids to be attentive in school so that they can learn more, than the obvious step is to feed them fruits and vegetables. Healthy choices should be the only choices in the school cafeteria. It is not about whether the kids will eat it or not and let’s let them decide. In my opinion, our job as parents and role models is to make the choices for them until they are old enough and mature enough to make those decisions on their own. When it comes to food, that really isn’t until they go off to college. Give them fruits and vegetables and let’s get those kids healthier and smarter.
To acquire our FREE report on 7 Steps to Skinny Jeans, go to
http://fitnessplanning.com/training_camp.htm.
Wednesday, August 13, 2008
How Do The Swimmers Keep Breaking These Records?
The Olympics are in full swing right now and Michael Phelps is tearing up the pool. The guy has already won his 5th gold medal. He will probably break Mark Spitz's record of 7 golds won. He has already broken the record for most career gold medals won, surpassing Carl Lewis and someone else (I can't remember, it could be Spitz).
All that is great. But here is the question I would like someone to answer for me. Why is it these swimmers continue to break records all the time? There isn't a record broken once or twice, but every big swim meet records are falling.
I'm a track guy and I equate running like swimming. Pushing your body to the extreme, trying to go as fast as you can just using your body as the engine. But in track you don't see records falling like you do in swimming.
Currently, there are 34 events in track and field for the Men that they keep records for. 2 were set this year (100M and 110M hurdles), 1 last year, and 4 others this decade.
Swimming on the other hand has short course and long course records. I'm not familiar with what those mean, but there are 20 long course events for the Men. Every one of the world records was set this decade with all but three of them coming since 2005.
So, why does that happen. People have been swimming for years. Do those slick suits really help them glide through the water that much faster? Does the training just evolve so rapidly that new and better training methods pop up once every 6 months?
Now, if the training just keeps getting better, than why is it I looked at a local swimming club's records for its 8-18 year olds and found only a handful of the records set this year. A few in 2007, but most were set earlier this decade and the late nineties.
Something doesn't compute. Are the national level swimming coaches that much more knowledgeable than everyone else that they can keep getting the best out of their athletes?
Or, is there some extra help, such as what we have seen in baseball and track (begins with an 's' and rhymes with air-roids)?
I honestly don't know the answer, but here is what I want you to do. If you have knowledge of swimming tactics, are a swimming coach, or know a swimming coach you could forward this to, please do. I would like to know the answer.
I've always wanted to know why these swimming records keep getting broken.
All that is great. But here is the question I would like someone to answer for me. Why is it these swimmers continue to break records all the time? There isn't a record broken once or twice, but every big swim meet records are falling.
I'm a track guy and I equate running like swimming. Pushing your body to the extreme, trying to go as fast as you can just using your body as the engine. But in track you don't see records falling like you do in swimming.
Currently, there are 34 events in track and field for the Men that they keep records for. 2 were set this year (100M and 110M hurdles), 1 last year, and 4 others this decade.
Swimming on the other hand has short course and long course records. I'm not familiar with what those mean, but there are 20 long course events for the Men. Every one of the world records was set this decade with all but three of them coming since 2005.
So, why does that happen. People have been swimming for years. Do those slick suits really help them glide through the water that much faster? Does the training just evolve so rapidly that new and better training methods pop up once every 6 months?
Now, if the training just keeps getting better, than why is it I looked at a local swimming club's records for its 8-18 year olds and found only a handful of the records set this year. A few in 2007, but most were set earlier this decade and the late nineties.
Something doesn't compute. Are the national level swimming coaches that much more knowledgeable than everyone else that they can keep getting the best out of their athletes?
Or, is there some extra help, such as what we have seen in baseball and track (begins with an 's' and rhymes with air-roids)?
I honestly don't know the answer, but here is what I want you to do. If you have knowledge of swimming tactics, are a swimming coach, or know a swimming coach you could forward this to, please do. I would like to know the answer.
I've always wanted to know why these swimming records keep getting broken.
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