Tuesday, June 9, 2009

Your Total Fitness Makeover!

I wanted to share a couple of things: First, a Total Fitness Makeover Special we’re offering for the month of June only, and a few training and nutrition questions that I’ve received from clients over the past week...

June Total Fitness Makeover Special!

For anyone who joins the TFM (or extends their existing sessions) for 3 or 6 months in June, you have the opportunity to come 5 days per week instead of 3! That’s 2 extra heart-thumping, muscle shaping workout EVERY WEEK at no extra cost!!!

Here are the groups and times that will meet 5 times per week:

Mon through Friday at 6am - click here to register- 3 spots available
Mon through Friday at 7am - click here to register - 5 spots available
Mon through Friday at 8am- click here to register- 5 spots available
Mon through Friday at 6pm - click here to register - 5 spots available
Mon through Thursday at 7pm, Saturday at 8am- click here to register- 5 spots available

You pay for 3 sessions and get 5, every week when you register for 3 or 6 months of TFM!The June TFM special is good through June 30, 2009 or when the available spaces are filled!

Okay, I’ve received a few questions from clients over the past week, and thought you might find value in the following Q & A…

Q: Why is frequent eating the recommendation?

A: A few reasons -- you want to keep your internal "furnace" going – think of your metabolism as a furnace – wholesome foods stoke your metabolism (sugar, bleached, processed, enriched foods do not). Eating more frequently also prevents you from reaching that intense starvation feeling where you can eat anything in the entire house.Remember, an eating episode can be something like a handful of raw nuts and a piece of fruit, yogurt and fruit, veggies and hummus, etc. I’m not suggesting a buffet style meal each time you eat.

Q: Is Diet Coke Okay?

A: Well, I suppose it’s better than regular soda, from a calorie standpoint, for sure. I’d prefer everyone consumed lots of water, and some green tea; the less "artificial" ingredients we can put in our body, the better we'll be. After all, they are artificial...and there is some research that suggest diet drinks lead to weight gain - Click here for the video “Are Diet Drinks Killing Your Diet”

Q: What is metabolism? What can you do to improve it?

A: Metabolism is the sum of all metabolic processes in the body. Now you may be saying, "Thanks Brian - that textbook definition was clear as mud!” Okay, you want the non-textbook definition?

Well your total metabolism is made up by a number of things. You have:

1. Resting Energy Expenditure (REE) - the number of calories you burn by breathing, maintaining your cells, and keeping yourself alive. In general, REE is higher in men and younger individuals, individuals with more lean muscle tissue and taller individuals.

2. Thermic Effect of Food (TEF) - you burn more calories by eating and breaking down food than you do at rest. That's why nutrition experts suggest eating small, frequent meals throughout the day rather than 2-3 large ones; each time you eat, you get a little boost in your metabolism. And certain foods, like protein, have greater thermic effects than carbohydrate and fat. Now, I don't want to convey that means eat more food and live off protein - because you don't burn that many more calories and we absolutely need whole grain carbs and essential fat.

3. Non-Exercise Activity Thermogenesis (NEAT) - this refers to the calories you burn in activities other than exercise. Walking, standing, pacing, shaking your leg when you sit at your desk, fidgeting. It all adds up. In fact, in a study done at the Mayo Clinic, researchers found that lean individuals expended 350 more calories per day than obese men and women because they spend on average about 2 1/2 hours more per day standing up and moving around!4. Exercise Expenditure - the number of calories you burn doing exercise like the TFM, walking, running, etc. The higher the intensity of exercise, the greater the energy expenditure.

So, if you believe your metabolism isn't working for you, you do have many things within your control.
  1. Make sure you're exercising -regularly. Got this one covered with the 5-day per week TFM Special.
  2. Choose to move - on the days you don't workout, or even when you do - decide to move more. Spend more time standing, walking, playing with the kids or grandkids - those calories add up over time.
  3. Choose small frequent meals of lean protein and complex whole grain carbohydrates and whole fruits and vegetables that take longer to break down and require more energy to digest.

Make sense? Three take home points.

  1. Everyone has a metabolism.
  2. Exercising increases metabolism.
  3. Eating smaller, more frequent meals that includes protein will increase metabolism.
Have an awesome Tuesday...we look forward to seeing you soon!

Your friend in fitness,

Brian Calkins

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HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com

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