Cincinnati Fitness Blog

A Big Mac Isn't Bad for You

2012-01-26T17:30:00.001-05:00

Last night I was talking with a really good friend who was all upset with herself.

"Brian, for the first time in 14 months I had a hamburger at McDonald's, and I feel horrible about it!"

I tried to reasure her that a Big Mac every 14 months is TOTALLY AWESOME!

But, she just felt like she let herself down.

I explained the 90/10 principle that works exceptionally well when striving to look and feel your best.

When we eat well, and even more so when we add consistent exercise into the mix, it gives us a license to "let our hair down" and ENJOY LIFE a bit more. And that's the key to sustainability.

My dear friend is worried about her health, having a sister with breast cancer, and a dad with heart disease.

"Brian, our health is the most important thing we have."

I couldn't agree more.

For most of us, when we're healthy, we tend to forget about how important health really is.

When we get sick, however, we QUICKLY remember its importance.

Some people would say, "well, Brian, relationships are the most important thing in my life." Or maybe it's success, or the kids.

I can't disagree ... those are critically important things!

Yet the truth is, when health fails, we lose the foundation for relationships, for the kids, spouses, parents, career, success, etc.

The tricky part is ... too many people take their health for granted.

It's not like someone eats a Big Mac and large fries one time and their health falls apart. A Big Mac everyday is the issue.

We lose or gain our health overtime. The daily feedback to let us know if we're on the right track (or not) is not readily apparent.

Sure, we can go see the doc and she says that our blood pressure is high, LDL (bad) cholesterol is high, HDL (good) cholesterol is low. For some, that'll get them to change lifestyle behaviors.

For far too many, though, unfortunately it doesn't. Over time, the body weakens.

And even more heartbreaking to me, by the time the outward signs are there, poor health has taken a firm hold.

So, the key is to stay after the pursuit of sound health. It's not a 3 week gig. It's constant pursuit. Consistent daily steps.

And the key to making that happen is to fall in love with the Cause (in this case, the things that lead to sound health, like exercise, and eating a balanced, healthy diet).

I don't know one healthy/fit person who consistently gets up in the morning, works out, and hates it.

Rather, healthy and fit people love workout out first thing in the morning. Granted, they may not have started out loving it, and maybe every single little thing about working out before the day begins (like Burpees) is not their most favorite thing in the world, but big picture, they love what they're doing.

Healthy and fit people tend to fall in love with pleasing results, while unhealthy people tend to fall in love with pleasing moments (sleeping in, eating desert every night, Krispy Kreme donuts in lieu of fresh fruit in the morning, putting off exercise, etc).

When we don't like the Cause (in this case, working out, eating a balanced diet), we wake up every morning dreading doing the things that will result in the Effects we desire, and I don´t know anyone who can sustain themselves doing what they hate for more than a couple of weeks.

Yet, falling in love with the Causes produces the Effects you want, leading to YOU achieving your goals much faster and with seemingly greater ease ... because we all perform better when we enjoy what we´re doing.

It may take 3 weeks, 3 months, or 9 months. But the cool news is, research shows when we exercise consistently for a period of time, we develop an enjoyment for it.

So Kudos to you for keeping after the cause ... many of you are amazingly fit and exceptionally healthy today. Others are on the right path, and the effects are just a matter of time and consistency.

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Fast, Intense = Best Results!

2012-01-18T10:07:00.004-05:00

Metabolic circuits are the way to go in 2012!

Fast, intense, and 100% results producing. Slow, long cardio has its benefits, but it really is the SLOW, LONG route to a leaner, firmer, more fit and better functioning body.

(Google "long cardio versus hard circuits" ... the science is undeniable.)

We've received a ton of emails since the new year ...

... and I really liked the consensus that just because we buy a new calendar, doesn't mean that's the only time of the year for reflection, and creating a new plan.

Too many start the year so fired up and sprint off into the marathon of diet and fitness resolutions only to drop out of the race after the first mile.

The key is, in my opinion, we need to guard against taking on too much at one time. Many of us fall into this trap (me too!).

Sure, you want to kick the processed sugar habit, start to train for the Flying Pig, workout 4-5 days per week at 110% intensity and lose 10 lbs by the end of the month ... we understand the urgency to make things happen and the importance of having goals.

Just not so many in such a short amount of time. Focus your efforts on one or two things. There will be time to add more later.

Remember this, quantum change does not require quantum action - it's the result of a few basic things repeated daily.

Master the basics, and you master success!

Instead of a massive overhaul to every behavior and EVERY area of your life, pick just one or two.

For some, maybe it's making exercise a consistent habit. Your goal may be to work out consistently 3, 4 or 5 days per week for 2012.
Maybe it's a total number of workouts you'll do, say 200. Then you just break it down by month, and then weekly. You'll be working out about 4 times per week. Chunking it down makes the big goal manageable.

For others that have been in the exercise routine for a bit, perhaps you'll target something relative to your diet.
Again, rather than trying to eliminate everything in your diet and not being able to maintain it for longer than a few days, pick one or two behaviors that will stretch your comfort zone and produce big results. Things like:

Ditching all liquid calories like soda, sweetened tea, sports drinks.
Eating foods with 5 ingredients of less. Boy, if you can do that one alone ... holy smokes your health, energy and body will change substantially!
Cutting out snacks after dinner
Refusing to eat out (including convenience stores, fast food, and sit down restaurants)
Eating 10 fruits and veggies EVERY DAY
Eliminating processed foods (following the 5 ingredients or less rule above will take care of this one)

Because you are only selecting one or two behaviors to attack, overtime (like over this year) they are all very achievable. You master one, move on to the next. The stacking effect is unbelievable.
No more crazy liquid cleanses or silly deprivation tactics that don't work long term. Having to take a special "juice" or crazy concoction, or eliminating a food group isn't productive, and ALWAYS has a rebound yo-yo effect on the body. It's a marketing ploy (scam really) done by a company that doesn't really care about your long term well being. They're just hoping you fall for the latest slick commercial so they can separate you from some of your money.

So pick your "thing" for the balance of January - something related to diet and exercise and hit that goal. And be well on your way to an even healthier, fitter, leaner you in 2012.
Your friend in fitness,
Brian Calkins
NSCA-CPT, ACE
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Merry Christmas!

2011-12-22T07:57:00.001-05:00

What Would YOU Do with $86,400.00?

2011-12-22T07:54:00.000-05:00

This time of the year we're all running short on time, sleep, and important stuff sometimes gets put onto the back burner as we rush around fixin' to get ready for Sunday (or whatever day(s) you celebrate your holidays).

Here's something to think about ...

... Imagine that you had won the following prize in a contest: Each morning your bank would deposit $86,400.00 in your personal account for your use.

However, this prize has rules, just as any game has certain rules.

The first set of rules would be: Everything that you didn't spend during each day would be taken away from you.

You may not simply transfer money into some other account. You can only spend it.

Each morning upon awakening, the bank opens your account with another $86,400.00 for that day.

The second set of rules: The bank can end the game without warning; at any time it can say, "the game is over!" It can close the account and you will not receive a new one.

What would you personally do?

You would buy anything and everything you wanted right? Not only for yourself, but for all people you love, right? Maybe even for people you don't know, because you couldn't possibly spend it all on yourself, right? You would try to spend every cent, and use it all, right?

ACTUALLY this GAME is REALITY!

Each of us is in possession of such a magical bank. We just can't seem to see it.

The MAGICAL BANK is TIME!

Each morning we awaken to receive 86,400 seconds as a gift of life, and when we go to sleep at night, any remaining time is NOT credited to us.

What we didn't do that day is forever lost.

Yesterday is forever gone.

Each morning the account is refilled, but the bank can dissolve your account at any time.... WITHOUT WARNING.

SO, what will YOU do with your 86,400 seconds?

We talked about "putting the big rocks into your jar first" way back in week one of camp.

And I think this time of year, when we really feel "short" on time, that concept is MORE important than ever.

Getting to your workouts FIRST THING before your day starts. That's critical. Doing so gives you more energy to tackle the day. And, it guarantees that nothing will sidetrack you when you wait to work out after work. That typically doesn't work so well.

Other big rocks, especially this time of the year, include taking care of YOU! Plan a tiny bit of downtime into your day to allow you to catch your breath, recharge mentally, and give you the energy to keep on keeping on during the holiday crazies.

Big rocks that are also good ideas include connecting with the most important people in your life. Planning your day before it starts (before you jump onto eamil and you're sucked into the great abyss) so you're more productive/effective, reading and writing your goals so you stay on track, and preparing your meals for the week (at least one day during the week) to ensure quality nutrition.

My guess is ... you're already doing some of these ... or you have done these at some point. Just make sure the holidays don't derail your awesome momentum and progress.

Because our seconds are worth so much more than the same amount in dollars.

Keep track of how you're spending your 86,400 seconds each day ... and make sure that spending is working for YOU!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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Here we go ...

2011-12-06T10:39:00.001-05:00

Brace yourself, I'm about to rant.

Close this page if you're not in the mood ... but know that I share this to enlighten you, or really to protect you from the goofballs out there.

There are some silly crazy things offered as "fitness" in the industry that we love.

Recently a long time mentor, Juan Carlos ("JC") Santana, share a video with me which, if I didn't come to expect this level of stupidity, would have made me insanely mad.

Here's the video: http://youtu.be/BDDyxXyf6UU . You really don't even need to watch past the first 15 seconds to get the picture of horrible trainer ideas. Words like "appalling" just aren't strong enough.

I wish this was an isolated incidence of crappy training.

Unfortunately it's becoming more and more acceptable.

By and large, trainers are uneducated and inexperienced in the areas that should have minimum industry knowledge & practice standards in order to help clients.

Far too many trainers share information and develop workouts that are silly at best, crazy and potentially life-threatening at worst.

And recently my frustration hit an all-time high.

First, I got a call from a 23 year former soccer player after she "blew out her knee".

She thought the knee injury was due to running 8 miles. But this is a woman who runs half marathons, has been in Adventure Boot Camp for Women for a while, and is young and very fit.

Turns out she joined a CrossFit program when she moved away for grad school.

It should be noted that I have no qualms in general with the CrossFit concept. Work hard. Perform challenging compound and complex movements and metabolic circuits to maximize the workout hour.

That's what we do in Adventure Boot Camp.

However, with a growing cult-like following, it seems like some of the CrossFit instructors follow the philosophy that harder is ALWAYS better.

On day one, here's what our 23 year old friend was told to do (keeping in mind, there was no progressive warm up):

50 reps of the following (with the goal to "use as much weight as possible and go as FAST as you can" per the trainers) - kettlebell swings, burpees, roman chair, squat w/ overhead med ball throw, squat with overhead barbell press, walking lunges, superman's, pull ups, box jumps, jump rope (either 50 doubles or 150 singles)

It was called "The Filthy Fifty".

Well, that sure was filthy, so much so our young athlete blew out her knee the next day running. Too much stress on the connective tissue and structures created a ripe environment for a knee injury.

And instead of thinking the workout was the villain, she blamed the blow out on running. Something she's been doing since age 6 with relative ease.

Hard, gut wrenching exercise is DUMB if the ONLY reason it's being done is because it's hard and gut wrenching.

Education and experience are required to develop a discerning eye for proper progression, modifications, and a clear understanding that a template workout (AKA: the WOD, or workout of the day) does not fit all. Unfortunately, our friend was continually implored to "use more weight" when she was already overwhelmed by the workout.

And unfortunately, this is just another example in a long history of bad trainer ideas.

Here's the problem ... and this IS the problem.

It is WAY too easy to become a trainer. People do not need any formal education or training. And MOST states do not even require certification. And even IF someone has a certification, 98% of those are laughable (or can be obtained in an 8 hour home study course).

You surely wouldn't turn your taxes over to someone that didn't go to college but rather got a "certification" in an 8-hour tax course.

You wouldn't want a surgeon operating on you after a weekend crash study program on open heart surgery.

So why should we trust the one thing most precious to us, our health, our fitness, and our ability to function effectively, to someone without the skills and knowledge to help us get better?

Shortcuts don't work. They never have. The industry needs higher standards. Right now there are no standards. And to me, that's SCARY!

Many of you have been a part of Adventure Boot Camp for a long time. Some are here for 4 weeks. Regardless, we appreciate you very much, and take your health and fitness very seriously. For those in camp for only one session, choose your future fitness professional wisely. Choose one that doesn't buy into the "something for nothing" philosophy.

Rant over. I just had to get that off my chest and let you know that YOU deserve a professional fitness experience. Not craziness.

Have a GREAT Tuesday ... and we look forward to seeing you tomorrow!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 | 513-407-4665, x-105 | www.CincinnatiFitness.com

The Salad Starter

2011-09-29T07:25:00.004-04:00

I'll use 5 matching sized Rubbermaid containers to make lunch sized salads for the week. Note: this is an important piece, especially if your storage container cabinet looks anything like mine - mismatched sizes, non-matching lids, and a *very* likely chance that 30 of them will spill onto the floor anytime you open the door.

So I've made my "starter" containers a priority by purchasing ones that are the perfect size, and I use them only for salads.

On Sundays I'll take 15 minutes and prep 5 salad starters.

STEP 1. A starter consists of a base of spinach or spring mix (but really any dark greens you like will work), chopped veggies that will keep such as carrots, peppers, broccoli, cauliflower, snap peas, etc. Add the greens and preferred veggies to individual containers. Put the lids on and stack in the refrigerator ready to go.

Note: Avoid cucumbers which could get slimy, and tomatoes which shouldn't be refrigerated. If you want to add tomatoes to your salad consider buying grape tomatoes which you can just grab and throw on top and do it in STEP 2.

STEP 2: Mix and Match Salads ready in less than 2 minutes. Do this step in the morning each day.

Take 1 Salad Starter and add the following:

· Lean protein: Pick 1. 1/2 cup beans (any kind), 4 oz Grilled Chicken or any Grilled Fish, Canned Tuna, Canned Salmon, 1 Veggie Burger (cooked and chopped)

· Interesting toppings of your choice: Pick no more than 2. - 1 oz cheese such as Crumbled Feta or Blue cheese, 1/2 oz raw nuts, 2 Tbsp dried fruit, 1/2 piece of fresh fruit (sliced or chopped), 1/4 sliced avocado.

· 2 Tbsp Salad Dressing of your choice.

Put the lid on the container and you're out the door. Or if you don't want to add the salad dressing to the salad until you're ready to eat, pick up small Rubbermaid containers that you can use to hold the perfect portion of dressing.

Why this works:

1. The base of the salad and the time consuming chopping is already done.

2. The starter allows for creativity and variation depending on your mood. Want Feta cheese and sliced almonds one day but Blue Cheese and sliced pear the next? Mix it up! Now no more complaints of eating the same thing day in and out.

3. And the starter will come in handy at other times as well. If you happen to have lunch plans on a particular day, use the starter as a side salad for dinner. It leaves NO EXCUSES!

Brian Calkins

NSCA-CPT, ACE

Cause and Effect

2011-09-26T10:22:00.000-04:00

Recently I was doing a lot of thinking ... about my life. The good, and the bad stuff in my 40-some odd years.

And when I look at all of the problems I've experience throughout life, the root of those problems has almost always been the need for instant gratification.

I was expecting to see instantaneous results, and it didn't happen, so I'd get discouraged and give up on something.

From age 5 through my 20's I attempted to master the piano on 7 or 8 separate occasions. I'd love to be able to play, but I'm horrible (aside from an elementary version of "When the Saints Come Marching In" and a couple of pop songs that I figured out).

And after 6 months of running, I expected I would finish a half marathon in 2 hours or less. Ha ha!

I also expected I would lose 10 pounds of body fat (most of which I gained during my wife's pregnancy) after only 2 months of running. I know, nothing like ME taking responsibility for me, huh?!

When you stop to think about it, the world is not designed to give us instantaneous feedback - either good or bad.

· You don't get lung cancer after just one puff.

· You don't gain 30 pounds after eating just one donut, or even one donut a day for 3 weeks.

· You don't get into financial trouble with one month of excessiveness.

· And don't create a lousy relationship in just a week.

So it is irrational to believe that we will unwind these problems in a matter of a few days.

The results we have in our life so far, both the good results and the ones we'd like to see changed, happened as a result of continuous, daily actions. None of us went out and created the problems we now have overnight. And, we will not solve these problems over night, either.

Ordinary things, consistently done, produce extraordinary results!

Remember, Cause and Effect?

Whenever the cause is missing, so is the effect. So, whatever it is you want in your life, check to see if the Cause is in place to produce the desired Effect. If it is, then it is just a matter of time and consistent, daily activity until you see the Effects in your life. And remember, Cause and Effect are not closely linked by time.

A VERY big reason people struggle with achieving their goals is we all tend to fall in love with the Effect and not the Cause.

Everyone I know would love to be financially abundant and thin and in a wonderful relationship. Those are all Effects - and they are easy to fall in love with.

But the secret is to fall in love with the Cause.

I don't know one successful person who gets up in the morning and does what they hate. Rather, every successful person I know is doing what they love. They may not have started out loving it, and maybe every single little thing about what they're doing is not their most favorite thing in the world, but big picture, they love what they're doing.

Successful people tend to fall in love with pleasing results, while unsuccessful people tend to fall in love with pleasing methods. When we don't fall in love with the Cause, we will wake up every morning dreading doing the things that will result in the Effects we desire, and I don't know anyone who can sustain themselves doing what they hate for more than a couple of weeks.

And when you do fall in love with the Causes that will produce the Effects you want, you will achieve your goals much faster because we all perform better when we enjoy what we´re doing.

Every Saturday morning, around 5:30am, I see a bunch of very fit people running up and down Erie Avenue next to our studio. These are people who don't need to be out there running 2 hours before the sun comes up. Yet, they're out there because they've fallen in love with running.

Now, the first time they went out for a run, do you think they said, "ah, this AWESOME, I absolutely LOVE running!"?

On day two they woke up sore as you know what! And when they went out a second time it was excruciating. Their body's screamed, "go back to bed you fool!"

Nobody loves running the first time they do it. No one was ever born and in their DNA was a passion for running. Everyone hates it at first.

But 30 or 45 days in ... they started to enjoy it. And eventually, they fell in love with running. Their entire identity is now associated with running. And THAT'S why they are out there at 5:30 am most mornings of the week. They are in love with the Cause ... and now have all the Effects of being fit, health, thin and in fantastic shape.

Re-look at your goals from the viewpoint of Cause and Effect. Are you slowing down because you are not seeing instantaneous results? Are you waking up in the morning dreading doing the things that will produce the results you want? If so, ask yourself these questions:

Do I believe I can make this goal come true?
Do I believe it is worth the effort?
How can I enjoy the things I will have to do today in order to move closer to my goal?
How would the person I want to be do the thing I am about to do?

I love what General MacArthur said: "Age wrinkles your skin. Quitting wrinkles your soul!"

A commitment you make to yourself should be no less sacred than a commitment you make to others!

Thanks for taking the time to read and consider this message, it's a critical one IMO, and you're the kind of person who is committed to taking your life to the next level!

Your friend in fitness,

Brian Calkins

NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 | 513-407-4665, x-105 | www.CincinnatiFitness.com

"The Essentials" of Fitness Success (part III) ...

2011-04-18T09:27:00.000-04:00

Last week we talked about creating a level of motivation that'll carry you toward fitness success.

I gave you an audio and step by step nutrition guide so you can take all the guesswork out of what and how to eat for optimal results.

We also talked about the MOST effective way to maximize your workouts. Seated isolation movements are a thing of the past. Compound movements with multiple exercises put together in a metabolic circuit is optimal for burning calories, losing fat, and developing a lean, healthy body.

And today, I want to talk about accountability, and give you another GREAT resource.

In terms of accountability, or the critical key to the follow through, think about the MOST successful people you know.

For me I think of people like Lance Armstrong, Joey Votto, Bill Gates, Oprah ... Olympians, US Presidents, etc.
The one thing they all have in common is that they surround themselves with a GREAT team and great coaches.

For example, Lance Armstrong has countless assistants - trainers, massage therapists, dieticians, chiropractors, etc.

Every CEO has a board of directors that she is accountable to. The President has his cabinet, as well as numerous other advisers and consultants (or coaches).

One big reason people have difficulty accomplishing their goals is they try to do all the work on their own. In other words, they try to do everything in a vacuum, all by themselves, and without outside assistance.

Remember this: We do not get any extra points for doing life all by ourselves! In fact, studies show you are far less likely to accomplish what you really want in life by going it alone.

There's synergy in a group, 1 + 1 = WAY more than 2, and they have exponential power, and substantially higher energy. The whole is greater than the sum of its parts. That is synergy.

How can you apply this to your life? To your health and fitness?

Surround yourself with the right people. Positive people that support you, your goals, dreams, desires, and help you get results. In the health and fitness area of your life, you want to be around those that exercise consistently, and make quality food choices.

We become like those that we're surrounded by.

Put yourself in fitness programs or environments that support and foster YOUR growth and YOUR success.

Find coaches that can see the things that you cannot (we all have blind spots, even Lance Armstrong and Oprah), and then support you in making positive change. One of the greatest coaches of all time (John Wooden) said, "A coach is someone who can give correction without causing resentment."

With the right team, and the accountability factor in place, you're WAY ahead of the masses attempting to "go it alone".

Then add in the progressively challenging workouts, follow the 90/10 nutrition principal, and renew your motivation (your WHY) for your fitness daily ... and success will be YOURS!

Resources for you:

Here's the nutrition audio and recipe guide with your step by step calorie needs (including the 90/10 principal).
Here's the sample workout.

Here's a Grocery Shopping Tour video to help you navigate through the maze of madness (the junk) and find the foods that will support your goals. There are 3 videos, totally about 20 minutes.

Have a Terrific Monday!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com

"The Essentials" of Fitness Success (part II) ...

2011-04-12T07:54:00.000-04:00

... Last year I wrote about a horrific experience I had.

I described it like a bad movie playing over and over in my head.

I shared my experience of going to a fitness center to run on their track (It was 98 degrees outside and I had to get my 7 mile run in, preferably without heat exhaustion. :)

I spent an hour on their track, circling above the workout area below, watching WELL MEANING people do HIGHLY ineffective exercise.

The thing that was upsetting to me was this ... there were gym trainers all around, and at least 2 gym managers (that I could see) that didn't seem to care that THEIR customers were exercising in a manner that produced results or not.

Members were doing a seated exercise, then resting, doing it again, resting again ... and that very dated protocol simply doesn't deliver a leaner, toner, healthier, highly functioning body.

The truth is that working all day (professionally) in a seated position results in short/tight hip flexors, short/tight pectoral muscles, and short/tight biceps, due to the posture adopted while seated. Which is the NUMBER 1 reason why Americans suffer from so much neck and back pain.

And our gym workouts often magnify the problem with so many seated machines that isolate a SINGLE MUSCLE around a single joint (very ineffective exercise).

And even IF we had the right workout program, if that program hasn't been changed SIGNIFICANTLY in the past 4 weeks, the body is NO LONGER improving.

Effective workouts should be done in 60 minutes or less. They should be metabolic in nature (meaning using A LOT of calories and working A LOT of muscles).

They should combine multiple complex movements that use as many of your muscles as possible, while cranking up your heart rate AT THE SAME TIME.

The take-home message? We've got to continually mix up our workouts in order to get results.
Metabolic circuits beat out the machines hands down, it's not even a close competition.

And that goes for the treadmill and elliptical machines too!

There's nothing wrong with treadmill running, especially if you're training for a race and the weather outside is bad. And an elliptical is GREAT if you're having knee, hip or low back issues and need to reduced the impact of training.

But all things considered, you burn WAY more calories and you develop SUBSTANTIALY leaner, firmer, toner, and better looking muscles with metabolic circuits.

So remember, you've got to challenge your body in a fresh NEW way each time you workout.

And you've got find something (even something small) to ENJOY about your workouts so that you can STICK to a routine that delivers the changes you're looking for.

I hope that makes sense ... if you need more information on any of this, just hit reply and I'll follow up with you.
Here's a workout from a few years back that you can do to mix things up a bit: http://www.cincinnatifitness.com/sample-workout.html.

Have an AWESOME day!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com

"The Essentials" of Fitness Success (part I) ...

2011-04-07T08:03:00.000-04:00

Last night I was at Kids First Sports Center for a couple of hours. Kayla (my 4 year old) does swimming and Tumble Bees there.

I'm a huge fan of Kids First. Kids are having fun, smiling, and burning up their energy with GREAT coaches. Moms are watching the kids and chatting with each other. The conversations are entertaining.

And since we have a boot camp at Kids First, sometimes I run into campers.

I want to share a conversation I had last night as the first in a series of 3 emails that will give you ALL that you need to substantially IMPROVE your health and fitness.

Here's the conversation:

Lady: You're the boot camp guy, right?

Me: [Smile, Laugh], Yeah.

Lady: That's what my friend told me. I just signed up for boot camp begins April 25th.

Me: Very cool! I'm excited you'll be joining us ... you're going to have a lot of fun! What made you decide to sign up for camp?

Lady: I need to lose 20 pounds.

Me: Why is that important to you?

Lady: Because I've been busy raising my kids and I just don't like how I feel.

Me: Good for you. One of the cool things about camp is that you get your workout out of the way before the kids need you. Why else do you want to lose 20 pounds?

Lady: Well, I don't have much energy, and I know when I exercise at least 4 times a week, I'm a whole different person.

Me: Excellent! So you're a better YOU, and thus a better mom?

Lady: Yes! I feel good about myself after exercising, and it helps me eat better all day long.

Me: Perfect. More energy, more mental and emotional clarity, better mood and self esteem. GREAT reasons to work out consistently. Any other reasons why you joined camp, and want to lose 20 pounds?

Lady: Yeah, my clothes don't fit anymore! [Laughs].

Me: Do you have a favorite pair of jeans or an outfit that you want to get back into?

Lady: Half of my closest doesn't fit anymore.

Me: Okay, let's pick one outfit to use as a gauge. I want you to hold off until Friday after week 2 of camp, but then you should try it on to see how it fits. Then once a week keep trying it on. I'm going to send you an audio that I want you to listen to about what and how to eat. Then of course, show up each morning and work at your own personal best. Okay?

Lady: I can do that! [Smile]

Me: Also, I'm going to send you a summary of this conversation tomorrow. I want you to keep it with you every day you're in camp. Promise me you'll look at it every morning when you wake up, once again before camp starts at 5:30, once on your way home from camp, and one more time during the day. Deal?

Lady: Yes, deal. [Inquisitive look]

Me: You're gonna do AWESOME over these 4 weeks. I can't wait to hear about how your outfit looks on May 20th. [Smile]

Here's the summary that I sent the lady this morning:

Why I joined Adventure Boot Camp to Lose 20 Pounds:

Because I have a standard of how I look and feel. Over the past few years I haven't been optimally living that standard. Every day that I exercise and/or eat healthy foods I live according to my standard of looking and feeling good.
I am a role model for my 3 kids. They follow my actions way more than my words. They see what I eat and how active I am, and emulate my behaviors. Mom is the most influential person in her children's lives.
Because I feel good mentally, emotionally, physically after working out. And I feel good about me!
I am going to look GORGEOUS in my favorite outfit that I haven't worn in over 2 years!

My guess is this lady probably has several more reasons why she wants to lose 20 pounds. The reasons either haven't occurred to her yet ... or she simply didn't feel comfortable sharing them with a guy that she just met.

Her success rate, as well as yours, will continue to grow as she "stacks" her reasons. Her reasons will "pull her through" when challenges pop up (and they always do).

Other possible reasons for her, and others, include:

Being more productive professionally.
Being more productive as a mom.
Making her husband's head turn (or boyfriend, or guy you're interested in). Hey, I'm just relaying what others have shared with me over the years! It's a big deal! :)
Being the best YOU that you can be.
I'm getting married in XXX months and want to look smashing for the wedding (enough said)!
Living longer, and experiencing better quality years. Being in tip top shape when my kids have kids.
NOT being a burden on my children in my senior years.
On my bucket list is to run a half marathon, full marathon, climb Mt. Whatever, travel the world [insert a bucket list item here which will require you to be optimally fit and healthy]

What are YOUR reasons? I would love to add to this list (anonymously, I'll never share your name)!

Make your own 3x5 card with STRONG, POWERFUL, EMOTIONALLY COMPELLING reasons. Keep it with you at all times, and look at it AT LEAST two times every day to "propel you" towards your own health and fitness success!

Your friend in fitness,

Brian Calkins

NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com

Welcome to Spring!

2011-03-24T09:00:00.000-04:00

Ahhh ... personally I've been longing for this first day of spring for quite some time!

This is the time of the year when everything comes alive, we feel energized, and we start to clean up from the drudgery of winter (gardens, garages, basements, etc).

And, it's the perfect opportunity to do some "spring cleaning" of your diet. Remember, it's your DIET that will give your arms the lean, toned, shapely look and allow you to look dazzling in that new spring outfit!

Use this time of year to weed out any unsupportive habits that may have crept in over the winter. Things like:

An extra latté in the afternoon
The second helping at dinner when you know you've fueled your body sufficiently
The afternoon trip to the vending machine
Justifying staying in bed vs. coming to boot camp in the morning (because it's so cold and nasty outside)
Following the BLT diet (bites, licks and tastes) off their children's' plates (or spouse's plate)

Little things that all seem harmless in the moment. But aren't. They add up!

The little slips do the most damage. 1 bite here, 2 sips there, ultimately turns into several hundred calories in a day. An extra 100 calories per day equals and extra 10 pounds in a year. It's true.

Tomorrow begins a NEW 4 week Adventure Boot Camp session. Just like springtime, we have a FRESH NEW beginning.

Each camp session provides a new opportunity to build on the previous camp's successes. And NOW is the time to pinpoint that ONE big success you're going for over the next 4 weeks.

Define it. Write it down. And go for it with some SERIOUS ENTHUSIASM!

Welcome back, we're ready to rock n roll through March and April to help you look and feel your absolute best as the weather turns for the better!!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Welcome to Spring ... What's Your One Thing?

2011-03-23T10:05:00.009-04:00

Ahhh ... personally I've been longing for this first week of spring for quite some time! And so far, the weather hasn't dissapointed.

This is the time of the year when everything comes alive, we feel energized, and we start to clean up from the drudgery of winter (gardens, garages, basements, etc).

And, it's the perfect opportunity to do some "spring cleaning" of your diet. Remember, it's your DIET that will give your arms the lean, toned, shapely look and allow you to look dazzling in that new spring outfit!

Use this time of year to weed out any unsupportive habits that may have crept in over the winter. Things like:

An extra latté in the afternoon
The second helping at dinner when you know you've fueled your body sufficiently
The afternoon trip to the vending machine
Justifying staying in bed vs. coming to boot camp in the morning (because it's so cold and nasty outside)
Following the BLT diet (bites, licks and tastes) off their children's' plates (or spouse's plate)

Little things that all seem harmless in the moment. But aren't. They add up!

The little slips do the most damage. 1 bite here, 2 sips there, ultimately turns into several hundred calories in a day. An extra 100 calories per day equals and extra 10 pounds in a year, covering up those awesome muscles you've worked hard for.

This week begins a NEW 4 week Adventure Boot Camp session. Just like springtime, we have a FRESH NEW beginning.

Each camp session provides a new opportunity to build on the previous camp's successes. And NOW is the time to pinpoint that ONE big success you're going for over the next 4 weeks.

Define it. Write it down. And go for it with some SERIOUS ENTHUSIASM!

Welcome back to Adventure Boot Camp, we're ready to rock n roll through March and April to help you look and feel your absolute best as the weather turns for the better!!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

HealthStyle Fitness, Inc.
4325 Red Bank Rd Cincinnati, OH 45227
513-407-4665, x-105
http://www.cincinnatifitness.com/

Find the Right Fitness Professional For You

2010-12-29T03:40:00.001-05:00

It seems that new fitness facilities, studios and “body” boutiques, are opening up on every street corner. But before you rush out and stop by for “complimentary” free session, here’s what you should look for when evaluating the best fitness professional to help you achieved your health and fitness goals.

A personal trainer or fitness professional should have a 4 year college degree in exercise science, and hold current certification(s) through reputable fitness organizations (such as the American College of Sports Medicine or National Strength and Conditioning Association). Most states do not require either, which is unfortunate. You wouldn’t want your accountant filing your tax return unless she studied accounting in college (and preferably was a CPA), and you surely wouldn’t want a doctor performing surgery that didn’t have a medical license to practice. When it comes to your health and fitness, you want to make sure you find someone who is qualified, and that starts with education.

Next, make sure to ask your potential fitness professional about her experience, especially in relation to your goals. There are as many different health and fitness related goals as there are people looking to make positive changes. It’s essentially that the professional you hire has a track record of successfully helping others with similar goals. Ask for a client list that you can call to discover how she’s helped former and current clients with reaching their desired health and fitness outcomes.

And finally, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Above all, trust your instincts. Hiring someone with superior training knowledge is worthless if you don’t feel comfortable. You need to trust, respect and feel at ease with them.

Whether you want to look stunning on your wedding day, shed pregnancy pounds, recover from an injury, run a marathon, or just make some sustainable changes to your current health and fitness, working with a the right fitness profession will surely help you get there. Just make sure you do a little investigation before you get started to find the right professional for you!

Here’s to your optimal health and fitness,

Brian Calkins

BBC Burgers

2010-10-20T07:40:00.000-04:00

BBC Burgers, makes 24
1 cup brown rice
2+ cups water

Cook and cool

1 medium onion, quartered
3/4 cup water
1 red bell pepper, seeded and quartered
10 oz. frozen chopped spinach, thawed & drained
1/2 cup sunflower seeds, crushed a little
2 cups chopped walnuts
1/4 cup soy sauce
1/4 cup Tabasco
pinch ground cayenne
1 tsp. seasoned salt
2 tsp. onion powder
1 tsp. garlic powder
7 cups quick cooking oats
1/2 loaf whole grain bread, made into bread crumbs (or about 1 cup store bought)
1 cup water, if needed

Chop onion with 1/2 cup water in food processor until finely chopped. Set aside. Chop red pepper & 1/4 cup water in food processor until finely chopped. Add to onion. Add onion/pepper mixture to rice. Stir, and then add spinach, sunflower seeds, walnuts, soy sauce, Tabasco, cayenne, salt and powders. Mix well. Stir in oats & bread crumbs. Add water if necessary to form patties. Refrigerate overnight or at least 2 hours. Make into 1/2 cup patties.

To freeze ahead: Wrap individually, and freeze for up to 3 months.
To cook: grill about 2 min each side, or lightly fry in canola about 3 minutes each side.

Delicious!!

Your friend in fitness,

Brian Calkins

I was the MOST out of shape person in the world!

2010-08-03T12:31:00.006-04:00

Have you ever gotten out of bed with the feeling that you may well be the most out of shape person in the world?

I have.

I was 19 years old, a sophomore in college and had been finished with competitive soccer for 18 months. During that period I ate a lot of food, studied hard, took lots of naps and didn't move very much. I put on 45 pounds of pure fat and felt horrible.

And then one day out of desperation I went for a jog around the block. 15 minutes tops ... it was tough; I was winded and unsure if I was going to make it. It was a far cry from my lean soccer playing days.

But something happened just after completing that modest jog. I felt tremendous. My energy level soared, my outlook on life was enhanced and the world around me seemed crisper - I felt alive for the first time in well over a year. And in that moment of euphoria I made a secret promise to myself to bring exercise back into my life forever - never again will I feel tired, stressed out, moody, fat and lethargic - that was my commitment to myself on that day.

Now 21 years after that experience, exercise is not only a regular part of my personal life, it's my passionate livelihood. But the reality of exercising and eating healthier foods consistently is that it's not always easy. In the 2 decades since being 45 pounds overweight, I've had various levels of commitment to my health and fitness. I've ranged from fanatically focused to just going through the motions to maintain reasonable health and bodyweight. And I even put on 5 pounds (okay, maybe 7 or 8 pounds - reality is hard to face! ;) during my wife's pregnancy. (Empathy weight, I suppose).

But through it all, exercise remains one of my top priorities. Yes, I fondly remember the days when I could train hard for 2 - 3 hours, but today I prefer to work hard for an hour and spend the other hour or two with my wife and daughter. And with this shift in priorities, some of my most enjoyable workouts involve exercise that includes my daughter in some way.

Staying fit and healthy is a choice. We all have legitimate reasons to put off exercise, but we also have many more powerful reasons why we must put exercise at the top of our priority list. Exercise allows us to be more productive (personally AND professionally), more vibrant, more focused and clear, it gives us a better mental outlook, and so much more. Developing your own compelling reasons why you make consistent exercise a part of who you are will help you follow through on those days you just don't feel like doing it!

Below are some fun exercise ideas to help get you moving, in spite of the reasons that may get in your way:

Dance to your favorite music in your living room. Invite your spouse and the kids to join in!
Pretend you're playing the biggest game of your life in your favorite sport - and play hard for 30 minutes!
Join a boot camp, or other group fitness program. They are a lot of fun and get you in shape fast.
Go in the backyard and play vigorously with your kids and the whole family gets a workout.
If you have kids under the age of four, put them in a jogging stroller and get in short jog before dinner.
And just because you're no longer 14 doesn't mean you cannot go swimming, ride a bike, or engage in a vigorous game of tennis, racquetball, soccer, basketball, softball, volleyball, even golfing without the cart, are all great ways to get a little more movement in.

If you have a reason not to exercise, I have the solution.

Click here to eliminate any excuse you have for not exercising!

Your friend in fitness,
Brian Calkins

5 Weight Loss Secrets [Video]

2010-06-23T12:02:00.000-04:00

As you know, exercise is CRUCIAL to your success today.

One hundred years ago, we really didn't need to work out to remain mentally, emotionally and physically sharp.

Our daily routines took care of the body's need for consistent movement.

Today, we're a significantly sedentary society.

But even with a continuous, well structure exercise plan, without a concern for nutrition, you wind up frustrated with your weight loss results.

A successful nutrition routine really begins with getting your portions under control.

What's interesting (and challenging at times) is it's not just restaurants and fast food that are the culprits to massive servings.

Portions are increasing everywhere, even in "traditional" cookbooks, like the Joy of Cooking, which has been out for decades now.

When cookbooks are updated with new recipes the portion sizes have increased AS MUCH AS 40%!!!

That means when the book was first published, the cooking directions suggested smaller portions, but now when you think you're making just 1 serving, you're actually getting FORTY PERCENT MORE calories than your parents or grandparents were decades ago!!

And don't fall into the trap of rationalizing that you're eating healthy--even large portions of healthy options add up quickly and expand the waistline!

Following these 5 weight loss *secrets* will virtually guarantee success:

Use smaller plates and bowls when serving.
When you go out to eat, ask for half your meal to be put in a doggy bag BEFORE it's even brought to the table. Better yet, cut down eating out to no more than 1 time per week (yes, take out that's eaten at home falls under the 1 time rule too).
Portion out food servings before serving meals rather than putting large bowls or plates on the table so people eat "family style."
Fill up half your plate with veggies and/or fruits -- this leaves less room for the higher calorie options, but it also fills you up with low calorie, HIGH nutrient content food!
Eat at a kitchen or dining room table ONLY, not in front of a TV, computer, at your desk, etc. When distracted we eat up to 30% more calories!

These 5 simple strategies go a very long way -- notice I didn't say there were "forbidden foods" you could never touch again. Simple strategies followed consistently become habits, and our habits determine our success!!

And I'll leave you with a very short, funny video. Have you ever watched someone race a cheeseburger? In the context of your nutrition bank account, it's a race that cannot be won.

Go to http://www.youtube.com/user/CincyBootCamp#p/u/7/WziTslUioao watch Leigh on the treadmill race Gabe eating McDonalds.

Your friend in fitness,

Brian Calkins

"Fall Down 7 Times, Get Up 8!"

2010-06-08T12:11:00.000-04:00

The Pain of Growth

I once read about a man who was born into poverty, experienced great strife throughout his life, and met defeat time and time again.

As a child he was forced to go to work to support his family after the family lost their modest home.

Two years later his mother passed away.

As an adult he opened a business, and it failed. Two years after that he borrowed money from a friend to open another business, and that venture went under too, forcing him into bankruptcy and almost 2 decades of debt.

His fiancée died at a young age just before their wedding. He was heartbroken. So much so he suffered a nervous breakdown and couldn't get out of bed for 6 months.

He attempted several more jobs, and failed to succeed at any of them.

Tried politics, law school, to become a speaker - all with little to no success.

He could have quit many times - but kept going.

And because of that he became one of the greatest presidents in the history of our country.

You're probably familiar with his story ...

Abraham Lincoln was a champion because he never gave up.

Why do I share this with you?

Simply because ANYTHING in life worth having is worth struggling for.

You may make multiple attempts to change careers, lose weight, have a successful relationship or improve an existing one, be a superstar mom or friend, run a marathon or just a single mile ... it doesn't matter.

Just keep working at it. Do NOT give up. For giving up is the only sure way to fail in any endeavor.

"I have not failed 1,000 times. I have successfully discovered 1,000 ways to NOT make a light bulb."

- Thomas Edison

How many times would you allow your kids to learn to walk before you gave up on them?

Silly question, right? They will continue to try to walk ... until they master it.

Why not give yourself that same support, flexibility, and leeway ... to keep trying until you've succeeded?

Whether it's Burpees, running a mile, eating 10 fruits & veggies each day, eliminating sugar from your diet, losing 20 pounds, or whatever ... keep struggling, keep working, keep on going ...

...you're gonna succeed!

Your friend in fitness,

Brian Calkins

Color Code Your Way to Good Health

2010-05-21T06:44:00.000-04:00

A colorful plate is a nutritionally balanced one; it has some red, some green, maybe a little blue and yellow or orange. It’s when that plate is taken over by bland browns (the color of our beloved meat and taters) that our diet becomes boring – and our bodies start getting bigger.

A government nutritional study recently found that 69 percent of Americans don’t get enough green vegetables on a given day; 78 percent are lacking in red; 79 percent need to grab more orange and yellow; and a whopping 88 percent are short on blue and purple. Keep this in mind: the prettier the food on your plate, the better it likely is for you.

People are omnivores; that means we’re meant to eat all the edible, natural things Mother Nature gave us. Check it out:

• Yellow fruits and veggies are full of vitamin C, which gives us super-human healing powers, fighting disease, healing wounds and even warding off evil free radicals. Pears and pineapples are sweet, delicious sources of yummy yellow.

• Blue and purple foods contain antioxidants like anthocyanins, which can help us fight cancer. Nosh on a handful of blueberries or grapes to get your servings in.

• Red items offer lycopene and flavenoids, which pack an antioxidant punch and also fight cancer, free radicals, heart disease and even aging. Try tomatoes, watermelons, strawberries and red bell peppers.

• Orange foods are great for beta carotene, which helps boost immune function. Of course the main men here are carrots, oranges, and peaches.

• And our old standby green is a nutritional powerhouse, with cancer-fighting phytochemicals, anti-oxidants – and even a special power against macular degeneration, one of the top causes of blindness. Green veggies are many, so if you’re tired of broccoli and salad greens, try asparagus, avocado, kiwis and even green beans fresh from Findlay Market.

Popeye was right (and so was your mom) – spinach and its friends make you healthy and strong! You are what you eat. Do you want to be boring, bland brown, or exciting, beautiful COLORS?

IMPACT Launches on Monday!

2010-05-18T10:23:00.000-04:00

The creators of Adventure Boot Camp for Women ...

... have now created, IMPACT! for Men - Intense Mixed Performance Accelerated Cross Training!

http://www.cincinnatiimpactfitness.com/site/index.php

Limited to 12 guys only, IMPACT starts on May 24th at 5:30am here at out State of the Art Fitness Studio.

And, if YOU refer your favorite guy (husband, boyfriend, brother, father, son) we're going to give YOU $75 off a future Adventure Boot Camp session!

This offer is good only on the May 24th IMPACT session, and expires when the 12 spaces are sold out. The $75 off Adventure Boot Camp can be used anytime in 2010.

Details and registration are here: http://www.cincinnatiimpactfitness.com/site/index.php

Your friend in fitness,

Brian Calkins

I can...

2010-03-30T08:14:00.000-04:00

Okay, so the subject of today's posting is "I Can"

Because so many people live in a world of "I can't."

I was thinking about this on the way into the studio this morning.

Reflecting about an inspiring young boy that I met on Saturday, and how against all odds, he thoroughly believes he can.

And thinking about my dad, who turned 70 yesterday, and all the lessons he taught me growing up, and still today. He was a tough Marine, but also had a great soft side.

And then I started thinking about all the clients who've we've met through the years ... some when they started initially thinking that they can't - "can't do 15 minutes on the elliptical machine", "can't do pushups", "can't this or can't that..."

Yet somewhere along the line their cant's turned into I CAN do this!

That I CAN attitude, though, is what all of us need.

I love the Zig Ziglar quote that says:

"Whether you think you can or think you can't, you're probably right."

Many of you did the Heart Mini Marathon yesterday -- or recently completed another similar event - a first for many. Others have been preparing for one of the Flying Pig events coming up in 5 weeks. Those are all "I can" attitudes.

It's not just with exercise, though.

We should approach everything in life with this same attitude.

Back to the amazing boy I met on Saturday - Ryan Korgengel.

In the fall of 2008 a tree fell on him during that huge wind storm we had .... and 2/3rds of the right side of his brain was damaged.

He was rushed to the hospital ... and after a 5 hour surgery, the doctors expected him to be paralyzed on the left side of his body, if he made it past the first 72 hours post-surgery.

Not only did he make it out of surgery, Ryan set goals ... to walk again, to get back out on the golf course and play again.

This young guy is so full of determination ...

He's been walking in therapy with the help of a robot ...

Ryan's parents heard about the AlterG Anti-Gravity Treadmill and stopped by on Saturday to see if it would be appropriate for him.

After he got on it ... let's just say his dad had to keep Ryan from going too fast...he was ready to run!!

And watching the huge grin on his face Saturday was simply amazing.

He and his parents have this amazing belief, and faith ...

...they have the "I can" attitude, and when you're around them, you feel it too.

Here's a short video of Ryan's story - definitely worth watching: http://www.youtube.com/watch?v=s_mh0TvCSMM

Keep Ryan in mind anytime you question whether you CAN do something ... and then go out there and give it your best shot!

Your friend in fitness,

Brian Calkins

Anti-Gravity Treadmill in Cincinnati Benefits Many Populations

2010-03-05T15:45:00.000-05:00

The latest addition to Cincinnati Fitness Running is the NASA-developed Alter-G Treadmill. Currently there are only approximately 150 of these treadmills throughout the country, with the next closest being located at the Cleveland Clinic.

By means of a plastic air pressurized "bubble" around the user's lower body, this treadmill lifts up to 80 percent of the user’s body weight, removing the effects of gravity on the spine and lower extremity joints. It is similar to the effects of buoyancy in water but there is no resistance inside the bubble, allowing for the first ever anti-gravity treadmill with normal running mechanics and range of motion (unlike the aquatic treadmills that impeded normal running technique). This technology has already begun revolutionizing the rehabilitation field and may become a standard piece of equipment at all top-notch facilities in the US.

Some of the most prestigious universities and medical institutions, including the University of Southern California Medical College and the aforementioned world class Cleveland Clinic in Ohio, have demonstrated excellent Alter-G Treadmill results with patients suffering from Parkinson's disease, spinal stenosis, and orthopedic conditions of the spine, hip, knee and foot.

We have already seen the benefits of the Alter-G treadmill on runners and athletes, and look forward to applying similar benefits to clients with neurological disorders such as strokes and multiple sclerosis. Users have demonstrated major improvements in balance, strength, and the ability to walk as a result of using the Alter-G Treadmill.

For more information on Cincinnati’s Alter-G treadmill, click here.

Silly Trivia - Win a Four Week Fitness Program!

2010-03-04T15:23:00.000-05:00

The first person to accurately answer the following 8 questions, wins a 4-week, 5-day per week fitness program of your choice - Adventure Boot Camp for Women, or the Total Fitness Makeover!

Email your answers to brian@healthstylefitness.com! Good luck!!

I prefer Nike or Under Armour?
How many teaspoons of sugar are in a 20 oz soda?
How much sugar does the “avg” teen eat each year?
I was born in Florida or Louisiana?
Currently, I am teaching my 30th or 40th 4-week Adventure Boot Camp Session in Cincinnati?
I got my start in the fitness industry teaching seniors in retirement communities or group fitness to kids under 10 years old?
What has more calories, a medium sized banana or a medium sized apple?
I have 2 kids - Kayla and Justin ... or 4 kids - Kayla, Justin, Leigh and Annie?

The AlterG Anti-Gravity Treadmill® Comes to Cincinnati, Ohio

2010-02-27T08:48:00.000-05:00

The AlterG Anti-Gravity Treadmill®

Unique unweighting technology provides the opportunity to rehabilitate lower extremities like never before
Precise partial weight-bearing enables accurate implementation of unweighting protocols
Provides highly effective neuromuscular and proprioceptive retraining
Technology developed at NASA and further developed by AlterG for medical rehabilitation, fitness and sports performance training
The Anti-Gravity Treadmill® is FDA-cleared for the following indications:

Rehabilitation following injury or surgery of the lower extremity (hip, knee, ankle or foot
Rehabilitation after total joint replacement
Gait training in neurologic patients
Strengthening and conditioning in older patients
Weight control and reduction
Sport specific conditioning programs
Aerobic conditioning

Get more info at http://www.cincinnatifitness.com/running-injury-alter-G-treadmill.html

Bag the Winter Workout Blahs

2010-02-25T08:01:00.000-05:00

Let me be frank: training for the Flying Pig over the past few weeks has been, well, darn near impossible. With a foot or more of snow covering most of the sidewalks and trails throughout the city, we've had little choice but to suck it up and either run super early (to avoid traffic on the roads) or knock out our miles on the treadmill.

And running inside is so tedious. Mile after mile, day after day, slogging it out while staring out the window at the dirty, slushy landscape is just plain boring.

I've about had it with the weather and the way it restricts my workouts. And I'm betting you have, too. Treadmills, stairmills, elliptical, the sweaty dude who always has the equipment before you and never wipes it down - they're all on your nerves and about to make you bag your workouts until the sun finally shows its face once again. But wait! Don't give up. You don't have to bag your workouts; bag your blahs instead by taking a fresh approach to a tired routine.

Necessity is absolutely the mother of invention. And with your fitness motivation at a new low, there's never been more of a necessity to invent a new program. Take this opportunity to try something totally new.

If you're a runner, give the stairmill a try - you'll be shocked at how it works your glutes and gets your heart rate up. Phoning it in on the elliptical? Grab a good gossip rag and jump on a recumbent bike. You'll cycle from Florence to Fairborn before you know it.
Ask your trainer for a great circuit workout. With a circuit, you'll perform a series of exercises quickly with little or no rest in between. It will push you beyond your current limits and give you a great workout in 30-40 minutes by incorporating both cardio and resistance work in one routine. If you don't have a trainer, you can find circuit programs online or in magazines like Self, Women's Health and Men's Health.
Revert to childhood with a jump rope. There are few more efficient - or cheaper - pieces of exercise equipment available. Incorporate 50-100 strokes as you move between machines and you'll rev up your heart, your stamina, and your calorie-burning potential.
Give group fitness a try. HealthStyle offers two group fitness options, our Adventure Boot Camp for Women and the Total Fitness Makeover. You can also check your gym's schedule for classes ranging from yoga to Zumba to kickboxing. Many people find spinning addictive, and most gyms offer both morning and evening classes.
If you're totally snowed in, try a DVD. There are thousands of workouts for all fitness levels and interests. You can have Jillian Michaels bark orders at you, find programs tailored to new moms, to women over 40, build muscle with Tony Horton and P90-X, or even take a crack at belly dancing or striptease. And here's 2 free at home workouts from yours truly! Click here to work your quads, chest, shoulders, triceps and heart rate ... or click here to work your hamstrings, back, biceps, core and heart rate ! Both workouts can be watched online ... or downloaded to your iPod!

The weather - even when it's been as bad as it has been this February - is NOT a viable excuse to ditch your healthy habits. Give something new a try and soon your energy will be restored and your attitude improved. In the meantime, I swear I heard birds singing the other day. Spring is out there somewhere, I just know it.

Brian Calkins

The Power of a Number ...

2010-02-25T07:35:00.000-05:00

Later today, I'm going to send you an email to set up your Half Way Point fitness evaluation check in, if you'd like to see how you're doing up to this point...

But first, I've had this intense sensation inside of me ... and it's been building and building and building ... until the point that I have to write and articulate something of importance.

So, I encourage you to read this email carefully and all the way through ... it's a critical message that everyone needs to hear.

Imagine that in front of you there are two boxes.

In the first box , there is a number, which is equal to what you think your ideal body weight should be. But there is no visual image of your physical body to go along with that number.

OR

In the second box , there is a picture of your ideal body, but no corresponding number.

Which would you choose?

"Ideal" number on the scale not knowing what your body will look like?

Or "ideal" picture of your body with no corresponding number?

I ask this because that scale causes SERIOUS stress.

Of course for everyone it is different ... so you can never compare YOU to anyone except you.

But what does your body weight do for you? If you weigh X vs Y...

Do you have more meaningful relationships?
Are you better at your job?
Are you a better spouse?
Better mom?
Better friend?
Better sister?

Friend, your body is such an amazing thing ...

...but it's incredible that we've worked with people on all ends of the spectrum, from people who were over 400 lbs to high level athletes, teenagers to grandmothers, celebrities and soccer moms, and to this day, not a single person has been happy with where they were physically.

There is always something "wrong" with their body.

I heard LL Cool J complaining to his trainer that his legs weren't muscular compared to his upper body.

Denise Austin told a friend that her arms could be a little more defined.

A client traveling 3 hours for his workout, who ultimately lost 163 lbs at our studio, said the size of his neck and chin bothered him the most.

It is interesting ... and a little saddening.

These are amazing people who are focused on something they perceive as not perfect, or less than. Whether a size 30, size 10, size 2 and everything in between...the grass is always greener.

And, trust me, your favorite trainer IS NOT immune to this either ...

Nor is Olympic Ice dancer and Gold Medal hopeful Tanith Belbin .

So here is your assignment -- homework, if you will.

List 10 things your body does for you or that you like about your body.

Maybe because you have strong arms, you can carry your children with ease.
Because you're more fit, you can play with your kids or grandkids without getting out of breath.
If you're training for a race, maybe your fitter body allows you to move at a faster pace than you normally would

The list can go on.

I distinctly remember a time when I was waiting for the elevator with a friend -- and a man wheeled up in his wheelchair without legs. He looked at us, both very able to walk, and he said something I'll never forget: "I wish I had the option of taking the elevator OR the stairs ... I know I would take the stairs every time. But I can't. You both can -- why aren't you walking?"

How thankful we are. And this brings me to a great short story I once read about "The Cracked Pot."

All of us are cracked pots in some capacity.

The Cracked Pot

A water bearer in India had two large pots, each hung on the end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master's house, the cracked pot arrived only half full.

For a full two years this went on daily, with the bearer delivering only one and a half pots full of water in his master's house. Of course, the perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection, and miserable that it was able to accomplish only half of what it had been made to do.

After two years of what it perceived to be a bitter failure, it spoke to the water bearer one day by the stream. "I am ashamed of myself, and I want to apologize to you."

"Why?" asked the bearer. "What are you ashamed of?"

"I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master's house. Because of my flaws, you have to do all of this work, and you don't get full value from your efforts," the pot said.

The water bearer felt sorry for the old cracked pot, and in his compassion he said, "As we return to the master's house, I want you to notice the beautiful flowers along the path."

Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wild flowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure.

The bearer said to the pot, "Did you notice that there were flowers only on your side of your path, but not on the other pot's side? That's because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you've watered them. For two years I have been able to pick these beautiful flowers to decorate my master's table. Without your being just the way you are, he would not have this beauty to grace his house.

The Moral of this Story: Each of us has our own unique flaws. We're all cracked pots. But it's the cracks and flaws we each have that make our lives together so very interesting and rewarding.

There is a lot of good out there...and none of it is determined by a number on a scale.

Have a wonderful weekend, Friend, and take some time to really see the beauty in those you interact with over the next few days.

Your friend in fitness,

Brian Calkins

HealthStyle Fitness, Inc.
4325 Red Bank Rd Cincinnati, OH 45227
513-407-4665, x-105
www.CincinnatiFitness.com

Busting Out of Cabin Fever - Making the Most of a Snow Day

2010-02-09T05:42:00.000-05:00

Okay, here's a workout you can do today if you find yourself snowed in.

This will take you 45 - 60 minutes to complete, and you'll find yourself feeling mentally sharp, emotionally balanced, and physically energized afterward.

Then, you can tackle that one pressing issue that's been lingering and cluttering your mind, and needs to get done!

Make the most of the downtime!!

Here's the workout: http://www.cincinnatifitnessbootcamp.com/BYBC-Day-02-Aug-09.html.

And by the way, this workout was created last August for our Adventure Boot Camp for Women program. It's challenging, and extremely effective, regardless of gender.

Have an awesome (and productive) Tuesday!!

Your friend in fitness,

Brian Calkins

NSCA-CPT, ACE

HealthStyle Fitness

4325 Red Bank Road Cincinnati, OH 45227

2010-01-27T08:15:00.000-05:00

Putting the “Super” in Super Bowl

2010-01-26T17:51:00.000-05:00

You already know that football rocks the Calkins house, so it’s no surprise that we’re pretty excited about this year’s Super Bowl (the only bummer being of course, that the Bengals are missing).

The ads! The halftime show! The drama! And of course – the food! The Super Bowl is essentially a holiday in many American households, and we celebrate it in that classic all-American way: with lots and lots of food. In fact, it’s the second HIGHEST food consumption day of the year! Yes, right behind Thanksgiving!

Considering the fact that the Super Bowl comes hot on the heels of the holiday season, falling right at the point where many of us have finally gotten our eating back on track, a Super Bowl party can create quite a nutritional challenge. This year, head the calories off at the pass by hosting your own Super Bowl party – the HealthStyle way! A few easy tweaks and you can have all the taste without adding inches to your waistline.

Skip the frozen food aisle! While those packaged Friday’s appetizers look tempting and are certainly easy to make, they are incredibly high in fat, calories and sodium. Keep recipes as simple as possible and stick to fresh ingredients; the fewer processed foods, the better.

When preparing old favorites, use low-fat or fat-free ingredients wherever possible. Low-fat sour cream, ranch, mayo and cheese are nearly undetectable in a dip recipe. Even better, have some hummus on hand for a tasty healthy dipping option. Turkey and low-fat ham are great sandwich fixin’s. Find an artisan whole-grain bread to make sandwiches special while also sneaking in some filling fiber.

Turkey versions of pepperoni and hot dogs also work well. Throw a turkey dog or organic chicken sausages in your pigs-in-a-blanket and see if anyone notices. Instead of chicken wings, serve grilled chicken strips with buffalo sauce or spices.

Make sure you have plenty of fruit and vegetable platters on hand – they pack a mean punch in terms of filling you up with high quality nutrients, without a ton of calories.

Put your Crockpot to use with turkey chili, extra-spicy to satisfy the manly men. Or make a vegetarian black bean version. Meatballs can also be made with ground turkey; with the sauce, it will be hard to tell the difference.

When it’s time for dessert, try substituting plain applesauce for half the oil in brownies or other baked goods; Egg Beaters for regular eggs; and frozen yogurt instead of full-fat ice cream. Edy’s and Ben and Jerry’s have amazing frozen yogurt that will satisfy even the most hard-core ice cream lover.

Here’s to a super Super Bowl! May the best team – and your best you – win!

Your friend in fitness,

Brian Calkins

HealthStyle Fitness | Cincinnati Fitness | 4325 Red Bank Road Cincinnati, OH 45227

Here's Your Chance to WIN BIG!

2009-12-29T09:22:00.000-05:00

Please synchronize watches...

Right now there are 4794 people receiving this via email, twitter or facebook...

And after much anticipation and excitement, we're announcing how you can WIN some serious loot.

================ THE FREE STUFF ================

ONE FULL YEAR of Training 3 days/week ($4450 value!)
SIX months of Training 3 days/week ($2225 value!)
THREE months of Training 3 days/week ($1112 value!)

Let me first just touch on what you have to do here to win any of those incredible prizes...

It's the first ever 12-Week HealthStyle Fitness Transformation Contest.

You see ... the New Year is upon us. And while the idea is to commit to improving yourself in important areas...

...we know from experience if you don't have a plan, expert guidance, and a system for brining those changes into reality...

…it just doesn't happen.

But YOU have the opportunity to change all that and, instead, get in THE BEST SHAPE OF YOUR LIFE - start 2010 on cloud 9.

Sounds good, right? Click HERE for all the details to be part of this incredible contest.

Hopefully you're still reading ... because here's the BONUS part that the staff twisted my arm to add in.

*** 1st 10 people to register: Will get Dr. Christopher Mohr's HOTTEST SELLING DVD, Is Your Grocery Store Making You Fat - How to Shop Smart to Shed Pounds ($34.97 value)

*** 1st 3 people registered: You'll get the "goodies above" PLUS you'll get 20 downloadable iPod workouts that you can use when you travel, or anytime you need an extra butt kicking workout! ($97 value)

*** 1st person in the contest: You'll get everything above plus you'll get a FULL month of Total Fitness Makeover workouts here at HealthStyle Fitness with one of our trainers. You can use these 20 sessions ANY time you like...and there's no expiration date! Now we're up to a $460+ value.

Now it makes sense to jump on this quickly because you are one of 4794 people getting this email ... and you all get the "green light" to be part of the contest RIGHT NOW.

It's a pretty safe bet these bonus packages will NOT last long.

Go to http://www.cincinnatifitness.com /2010-Transformation.html to get the details and register. Your transformation starts on Monday, January 11th!

Can't wait to see your success in 12 weeks!!

Your friend in fitness,

Brian Calkins

Spare Tire, Be Gone

2009-12-22T05:51:00.000-05:00

At the start of the holiday season, I told you a little about cortisol – the stress hormone. That’s the chemical our bodies release when we’re coping with unusual pressure. It creates a fight-or-flight response, which then signals our bodies to hang onto our fat stores just in case they’re needed for the battle or famine ahead. Despite the progression of our society (famine is hardly a worry for those of us in this country), our bodies’ core responses haven’t changed much over the millennia. And that, my friends, is why ongoing stress is a major contributor to that ring of fat around the middle commonly called the “spare tire.”

While the holidays are coming into the home stretch, it’s still a great time to think about how we can reduce our stress level throughout the year. Our culture is one that thrives on a “more is more” philosophy – we wear our busyness and our consumption like a badge, always eager to add one more activity or responsibility to our already-overloaded plate. Here are a few ways to lessen that load, lower your cortisol levels and lose that spare tire for once and for all.

“Yes” is a four-letter word. Well, not really, but it might as well be. If you tend to say yes to everything that’s asked of you, chances are you’re exhausted, burned out and less-than-pleasant for the people who mean the most to you. You’ve also likely been targeted by those among us who like to dump their own responsibilities on people they know are too “nice” to say no. So say it with me: NO. If you can’t bring yourself to immediately say no to requests that overwhelm you, learn to ask for time to check your schedule. Then think about it – do you REALLY want to do this? What will you have to sacrifice to get it done? Then make your decision accordingly. Saying “No” to a request or invitation every once in a while will give you something I bet you haven’t had in years: a little bit of free time.
Walk it off. When life gets so out of control that your head is spinning, head outside or to the gym to work it out. Even a short walk around the block will defuse your stress and provide a fresh point of view from which to move forward.
Take time to breathe. As simple as it sounds, breath is life. There’s a reason why yoga is so popular – it forces people to slow down and truly breathe, which then helps them reconnect with their inner balance. When your stress level is zooming upwards, force yourself to take deep breaths and get centered again. You’ll calm your heart rate and get body- and brain-boosting oxygen flowing.
Prioritize, and then cut yourself a break. Be nice to yourself! You’re the only self you’ve got. If your to-do list is too long, look at it and ask yourself honestly what has to be done RIGHT NOW. Then accomplish those things, and leave the rest to another day.
Cut the butts. Obviously cigarettes are a habit you should’ve kicked long ago. But if you haven’t, consider that in addition to its already considerable negative effect on your health, nicotine also acts as a stimulant and can bring on or exacerbate stress symptoms.
Make a new list. Many of us keep lengthy to-do lists to keep us on track. Add a new twist to your list: at the end of each day, list your accomplishments. Get your workout in? Check. Bills paid? Check. Provided healthy meals, met deadlines, didn’t forget anyone’s soccer practice or homework? Check, check and check. Seeing how much you got done over the course of the day will boost your self-esteem and make you feel readier to tackle tomorrow’s tasks.

Here's to a reduced stress Holiday Season ... and your best year yet in 2010!

Are you ready to transform you health, fitness and develop the body of your dreams in January? Click here for an exclusive, early-bird sneak-peek into a Results Guaranteed 12-week fitness challenge!!

Your friend in fitness,
Brian Calkins

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

A Moment on the Lips, Forever on the Hips

2009-10-28T11:28:00.000-04:00

I've written a lot lately about how good nutrition is ALWAYS important to your overall health and fitness plan, no matter how hard or how much you exercise.

Even if you're training for a marathon, you will not see a leaner version of yourself emerge if you use that tough physical regimen as an excuse to eat whatever you want.

It's one of the most common pitfalls people encounter: we're working out more, which can make us hungrier (and therefore more susceptible to the siren call of the Twinkie), and we begin to rationalize; we've burned all these calories and worked so hard, haven't we earned the right to reward ourselves with dessert every night? It's only a LITTLE cheesecake.

The truth is, occasional treats are ok; A diet that is completely devoid of the foods you love is a diet you're quickly going to abandon.

The trouble starts when we confuse "sometimes" foods with the healthy choices that should comprise the majority of our meals - and we don't even realize it. Lucky for us, there are plenty of ways to stop ourselves from sabotaging our hard work.

Dear Diary - A food journal never fails to be a major eye-opener. If you want to see just how often you are indulging in "sometimes" foods and figure out the triggers that make you most susceptible, write down every single thing you put in your mouth for one week. Get a small notebook and carry it around so you don't miss anything. That teeny piece of Halloween candy? It counts. The bites you snuck off the kids' chicken nuggets? Those too. It all adds up, and at the end of a week you will see where your diet needs tweaking. Also write down the times and circumstances under which you're noshing so you get an idea of those triggers. Are you eating healthfully right up until bedtime, and then craving sweets? Or is "tasting" dinner as you get it ready your pattern? Maybe you'll find that you need a salty snack when you're under stress - identifying the things that make you indulge is half the battle. Once you know your triggers, you can see them coming and head them off at the pass with a little creative strategizing.
Weighing in on Portion Control - Ever read labels to see how big a serving actually is? Too often our eyes are bigger than our metabolism, and we are eating for more than a single serving. For example, that "single" bag of Cheetos you buy at Speedway likely contains three servings - meaning you're consuming three times the fat and calorie content you think you are. At home, your best tool to help you understand portions is a food scale. If a serving of chicken is three ounces, weigh your piece to make sure what's on your plate matches what's in your head.
A Stitch in Time - To keep yourself on track, don't leave room for chance. Plan your meals ahead of time and stick to them. Before you go to the grocery, figure out what you're going to eat at each meal and snack for the next week. Then list the ingredients you need and buy only those items so temptation doesn't lurk in your pantry and everything you need for healthful meals is at your fingertips. Hang your meal plan up in the kitchen and FOLLOW IT!
Plan for a Pinch - Sometimes we just don't have the time to prepare a full meal. Here's where it's easiest to stray - you're in a hurry, you're starving, and a trip through the drive-thru sounds perfect. To stay out of the danger zone, keep quick healthy foods handy. Carry an energy bar in your pocket (check the sugar content), keep lowfat cottage cheese in the refrigerator at work and top it with fresh fruit and a half cup of whole grain cereal, and have whole grain breads, nuts, low fat meats like turkey and sliced tomatoes ready to make a quick sandwich.
A Winning Strategy - Now that you know your triggers, how can you combat them? Try chewing a piece of sugar-free gum when that 3 p.m. sugar jones hits. Put leftovers in the fridge immediately after dinner to prevent picking, and then brush your teeth - that clean feeling in your mouth helps ward off the desire for a bedtime snack.

Eating well isn't rocket science - it's just planning, a little willpower at first, then the new habits begin to take shape (as you start to enjoy YOUR new shape). I know you can do it!

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

Bengals Commercial on Thursday at 4:30PM...

2009-09-22T12:06:00.000-04:00

You are invited to join us for the filming of a Bengals commercial with Bootsy Collins & Shayne Graham as part of a charity event to support the 216 Foundation (http://www.the216foundation.org/).

We need people for the commercial to fill in and "tailgate" behind Bootsy & Shayne - if you can attend, please wear your Orange and Black!

Meeting at Longworth Hall at 4:30pm on Thursday.

Please confirm by clicking here!(Thank you Amy Haddix for the Opportunity!)

Does Fruit Make You Fat?

2009-09-11T11:21:00.000-04:00

Last week I took a trip out to California for a 4 day conference.

And while in flight I was counting on finishing a great book, Life's Golden Ticket by Brendon Burchard, one of the guys presenting at the conference.

I only had a few chapters to go - and I was deeply entrenched in this novel about a near death experience and getting a second chance at life.

But of course I had the seat next to a real chatter box. A very sweet woman, but a talker for sure!

Hey, I love people and can chat it up with the best of them, but sometimes you get on a plane and all you want to do is keep to yourself, or in this case I REALLY wanted to finish this book to see how it ends.

So partly out of politeness, and partly because I really like to talk to people, Ellen and I chatted it up! FOR THE ENTIRE FIVE HOUR FLIGHT!

And of course, the question comes up, "so, Brian, what do you do?"

Personal Trainer.

And that just opened up the flood gates . . .

"Well, Brian, you know I work out at the gym 2 days per week . . ."

Then the story goes on..."but I can't get rid of this ________ " (fill in the blank, I've heard it all, but in this case Ellen was squeezing her inner thigh).

I love the opportunity to help others. But I often feel in a casual conversation with a stranger they just want the quick & easy answer like, "yes ma'am, if you use the thigh master your legs are gonna slim down and be sexy again".

People tell me the best way to lose weight is walking.

Some say it's sprinting.

I've read recently from a very well circulated magazine that exercise DOES NOT work for weight loss.

And on the same trip last week I overheard two girlfriends debating whether fruit makes you fat. Ironically, the woman whose stance was that a banana contains sugar and will lead to her friend gaining weight was eating a blueberry muffin (a really BIG one with 4 times the sugar in the banana)!

Go figure.

I could go on for hours with stories of how to lose weight.

We are so mislead in the country!!! Eating fruit makes us fat?

Special Note to America: Fruits and Veggies Aren't Making Us Fat!!!!

Over eating makes us fat.

Hey, it's entirely possible to lose weight eating Skyline, LaRosa's, McDonalds AND Chipotle.

I don't recommend it, but we really COULD lose weight as long as we burn more calories than our fast food diet!!

Ocho Cinco is a perfect example of someone who's super fit, extremely lean, and lives on McDonalds.

Is it healthy? Of course not. But he's fit and lean because he burns a ton of calories 6 days per week.

I recently dropped 10 pounds in an effort to become a more efficient runner.

This past weekend I celebrated my 1-year anniversary of structured running, and I'm enjoying it way more than I anticipated when I initially set a goal to complete a marathon at age 40.

So for me, I know I'll achieve that goal of running 26.2 miles if I'm just a bit lighter.

In fact, I've stumbled upon Quercetin, a nutrient dense compound of antioxidants that has provided a significant boost to my energy and metabolism. It's helped my running SIGNIFICANTLY. Loads of research on this stuff that's endorsed by Lance Armstrong.

Why do I share this with you?

Only because I want to provide every single resource that I know of to support you on your journey to optimal health, fitness and wellbeing. If I believe in it, you're going to know about it!!

I'm not sure exactly why taking Quercetin has suppressed my appetite, though.

I suspect it's the fact that I'm putting the nutritional equivalent of 40 apples and dark colored berries into my body with each serving.

See, when we put the right stuff in, our bodies are satiated, they are satisfied. When we put the junk in (processed foods, bleached, enriched ingredients, sugar, trans-fats, etc), the body essentially tells us it needs additional feedings in an attempt to get the better quality nutrients - and often we over eat. Which is why it's nearly impossible to lose weight on the fast food diet.

America is overfed, yet under nourished.

I will NEVER endorse a food or supplement that I first haven't researched and personally found noticeable benefit in my own experience. Quercetin is the FIRST supplement I've ever stood behind, aside from a meal replacement shake or multivitamin.

And likewise, I think what Lance Armstrong stands for (eliminating cancer) speaks for itself in terms of his endorsement of Quercetin.

There was a really cool article on FRS (Quercetin) recently . . .

You can read it here!

Have a GREAT Thursday!

Your friend in fitness,

Brian Calkins

Facebook Twitter Newsletter

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

Does Eating Fruit Make You Fat?

2009-09-09T13:32:00.000-04:00

Last week I took a trip out to California for a 4 day conference.

And while in flight I was counting on finishing a great book, Life's Golden Ticket by Brendon Burchard, one of the guys presenting at the conference.

I only had a few chapters to go - and I was deeply entrenched in this novel about a near death experience and getting a second chance at life.

But of course I had the seat next to a real chatter box. A very sweet woman, but a talker for sure!

Hey, I love people and can chat it up with the best of them, but sometimes you get on a plane and all you want to do is keep to yourself, or in this case I REALLY wanted to finish this book to see how it ends.

So partly out of politeness, and partly because I really like to talk to people, Ellen and I chatted it up!

FOR THE ENTIRE FIVE HOUR FLIGHT!

And of course, the question comes up, "so, Brian, what do you do?"

Personal Trainer.

And that just opened up the flood gates . . .

"Well, Brian, you know I work out at the gym 2 days per week . . ."

Then the story goes on..."but I can't get rid of this ________ " (fill in the blank, I've heard it all, but in this case Ellen was squeezing her inner thigh).

I love the opportunity to help others. But I often feel in a casual conversation with a stranger they just want the quick & easy answer like, "yes ma'am, if you use the thigh master your legs are gonna slim down and be sexy again".

People tell me the best way to lose weight is walking.

Some say it's sprinting.

I've read recently from a very well circulated magazine that exercise DOES NOT work for weight loss.

And on the same trip last week I overheard two girlfriends debating whether fruit makes you fat. Ironically, the woman whose stance was that a banana contains sugar and will lead to her friend gaining weight was eating a blueberry muffin (a really BIG one with 4 times the sugar in the banana)!

Go figure.

I could go on for hours with stories of how to lose weight.

We are so mislead in the country!!! Eating fruit makes us fat?

Special Note to America: Fruits and Veggies Aren't Making Us Fat!!!!

Over eating makes us fat.

Hey, it's entirely possible to lose weight eating Skyline, LaRosa's, McDonalds AND Chipotle.

I don't recommend it, but we really COULD lose weight as long as we burn more calories than our fast food diet!!

Ocho Cinco is a perfect example of someone who's super fit, extremely lean, and lives on McDonalds.

Is it healthy? Of course not. But he's fit and lean because he burns a ton of calories 6 days per week.

I recently dropped 10 pounds in an effort to become a more efficient runner.

This past weekend I celebrated my 1-year anniversary of structured running, and I'm enjoying it way more than I anticipated when I initially set a goal to complete a marathon at age 40.

So for me, I know I'll achieve that goal of running 26.2 miles if I'm just a bit lighter.

In fact, I've stumbled upon Quercetin, a nutrient dense compound of antioxidants that has provided a significant boost to my energy and metabolism. It's helped my running SIGNIFICANTLY. Loads of research on this stuff that's endorsed by Lance Armstrong.

Why do I share this with you?

Only because I want to provide every single resource that I know to support you on your journey toward optimal health, fitness and wellbeing. If I believe in it, you're going to know about it!

I'm not sure exactly why taking Quercetin has suppressed my appetite, though. I suspect it's the fact that I'm putting the nutritional equivalent of 40 apples and dark colored berries into my body with each serving.

See, when we put the right stuff in, our bodies are satiated, they are satisfied. When we put the junk in (processed foods, bleached, enriched ingredients, sugar, trans-fats, etc), the body essentially tells us it needs additional feedings in an attempt to get the better quality nutrients - and often we over eat. Which is why it's nearly impossible to lose weight on the fast food diet.

America is overfed, yet under nourished.

I will NEVER endorse a food or supplement that I first haven't researched and personally found noticeable benefit in my own experience. Quercetin is the FIRST supplement I've ever stood behind, aside from a meal replacement shake or multivitamin.

And likewise, I think what Lance Armstrong stands for (eliminating cancer) speaks for itself in terms of his endorsement of Quercetin.

There was a really cool article on FRS (Quercetin) & its benefits recently . . . You can read it here!

Have a GREAT Thursday!

Your friend in fitness,

Brian Calkins

Facebook Twitter Newsletter

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

What's Your Favorite Cincinnati Food?

2009-09-09T08:33:00.000-04:00

Skyline, LaRosa's, Montgomery Inn, Graeter's! We love our Cincinnati favorites!

But are they good for you?

Well, you know the answer to that.

And that doesn't mean you can NEVER have them!

I'm not some extremist personal trainer who says we need to eat a 100% clean diet all the time. Hey, I enjoy my favorite foods on occasion too!

Yes, moderation is the key.

If you're striving for a healthy, lean, highly functional body that'll serve you well after your retirement age, then we must eat the right foods most of the time. There's no way around it.

I love the 90/10 Rule. Eat clean 90% of the time, enjoy your favorite foods 10%.

Yet in our overfed, under nourished culture, that can be challenging!

Tomorrow I'll share with you one strategy I use to stay on target with my ideal body weight!

But today . . .

Click here to see how long it'll take you "walk off" your favorite Cincinnati meal!

Here's to a Healthy & Fit Fall!

Your friend in fitness,

Brian Calkins

Facebook Twitter Newsletter

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

The Link Between Fitness and Success...

2009-08-26T08:16:00.000-04:00

It's no mystery to successful people that there is direct correlation between sound health & fitness and success in their career and personal lives. Take a moment to recall a successful person you know and they likely show up at the health club consistently, are part of a fitness boot camp program, work with a personal trainer, or get up a few minutes early for a heart elevating morning run. Successful people like to jump start their day with an abundance of energy and the feel-good endorphins that exercise offers. Recent studies identify the direct correlation between fitness and success.

Better ability to focus, improved confidence and enhanced ability to follow through were directly attributed to improved fitness levels according to a 2007 University of Georgia study. Further, a leading executive search company surveyed more than 1,300 executives who earn $100,000 or more annually. When asked to describe their perceptions of weight and work, 75 percent said good physical fitness is "critical for career success at the executive level." Seventeen percent, by contrast, said staying in shape is "a nice goal, but secondary to fiscal fitness."The founder and CEO of that executive search firm said, "Good physical fitness is critical to success as an executive in today's work world. The days of a little extra padding being a sign of maturity and success are gone.'' When asked about obesity, 75% of executives said that being overweight is a "serious career impediment."

Do these responses reflect our obsession with weight loss and mirror the constant barrage of skinny images in popular culture? Probably not. Rather, there is a very strong link between improved fitness and increase productivity, enhanced ability to solve problems, superior stamina & energy, not to mention reduced stress and fatigue, all leading to better job performance.It goes well beyond looking good. Fit people tend to have better eating habits and miss fewer days at work due to a higher resistance to illness. And with competition continually increasing in every industry, companies are now rewarding employees and managers who miss less work and produce more.

A study by Jim McKenna, a British researcher, showed that after exercising participants returned to work more tolerant of themselves and more forgiving of their colleagues. The study goes on to conclude that “work performance was consistently higher, time management skills improved, as did mental sharpness”.All it takes is investing 3 – 4 sessions a week, 30-60 minutes each, to experience these benefits. Combine strength training and cardiovascular exercise, along with sound nutrition to rev up your mental sharpness, enhance your productivity, elevate your mood, better manage stress and simply feel good. As your fitness level increases, likely your position on the ladder of success will too!

Exercise, Nutrition and Personal Responsibility: An Unbeatable Combination

2009-08-15T03:16:00.000-04:00

The August 9 issue of TIME Magazine featured a prominent article that made my hackles rise. Titled “Why Exercise Won’t Make You Thin,” it was a four page expose on the “myth” that exercise and weight loss are inextricably tied. Au contraire, the article claims: actually, tough regular workouts are more likely to make you GAIN weight, not lose it, because vigorous exercisers are more likely to overcompensate for calorie burn by eating high-fat foods, and more likely to be tired and more sedentary throughout the rest of the day. Backed up by numerous studies and anecdotal evidence, the story actually made a pretty good case for its theory. And surprisingly, I agree with its overall premise: that workouts work up an appetite, and if we allow that appetite to control us, or use the calories we burned through exercise as justification for making poor food choices, weight gain becomes a very high probability. Just take a look at your average group of runners training for a marathon: great legs, amazing cardiovascular fitness – and big old guts hanging over their running shorts. Plenty of exercise and calorie burn, and plenty of beer drinking and cheese fries to make up for it. They’re fit all right, but they’re far from achieving an ideal, healthy body.

But. (You knew there was a “but”, right?)

My real issue with the article is that it takes personal accountability out of the equation. You KNOW that you cannot maintain a healthy, highly functional and energized body when you are eating candy and Big Macs on a regular basis, no matter how hard you work out. You KNOW that a Starbucks muffin (as referenced in the article) has upwards of 500 calories, and that it is not an appropriate reward for a great run. Is a tough workout going to make you hungry? Of course it will; that’s physiology. But you are not a prisoner to your cravings; you DO have the ability to make choices that will nourish your body AND eliminate cravings for the wrong foods. Replenish with lean turkey or fish, or a refreshing protein shake, or a handful of almonds. Fuel your body with whole grains & sufficient fiber. Guzzle water to quench your thirst, not sugar-laden Gatorade, pop or “energy drinks” that lead to a massive crash later. THINK about your options, THINK about the hard work you just did for yourself and don’t negate it by making poor choices afterward.

Further, TIME is correct in its assertion that working out too hard (for your current fitness level) will cause you to become more sedentary throughout the rest of the day (and the next, if you’re really killing it.) But again, the solution is common sense. Don’t work out that hard. You don’t have to train like you’re headed for the Ironman (unless of course you ARE headed for the Ironman.) If you’re working out to the point that you can’t move afterward, that's silly. Challenge yourself, but make sure you enjoy your workout and don’t use them as an excuse to take the elevator for two floors instead of the stairs. Again, you do have the ability to make the choices that will lead to a healthier body.

The last thing our overfed, undernourished, sedentary culture needs is another excuse to stay glued to the couch, especially from such a well-read, well-respected publication. More than two-thirds of our country is overweight or obese because we move less and consume more. Period. The bottom line is this: exercise and good nutrition ARE inextricably intertwined, and making good choices in both areas will lead to weight loss, better health, enhanced mental, emotional and psychological well-being. I see it every day as our clients reap the benefits of a healthy lifestyle. Remember this mantra: Exercise changes the shape of your body; nutrition changes the size.

A side note:

The American College of Sports Medicine released a statement last Friday saying it takes "strong exception" to the Time story's conclusions. "Physical activity is one of the most important behavioral factors in enhancing weight loss maintenance and improving long-term weight loss outcomes," said John Jakicic, who chairs the ACSM's committee on obesity prevention.

One expert quoted in the Time piece, Dr. Timothy Church, said his professional opinions were misrepresented, according to the ACSM statement.

Another ACSM member, Dr. Janet Rankin, said: "A practical response to the claim that exercise makes you eat more and gain weight is to look around. If this were the case, wouldn't those who regularly exercise be the fattest? Obviously, that isn't the case."

A Pound of Cure: Is it Worth the Ounce of Prevention?

2009-07-28T13:01:00.000-04:00

If there’s one thing at the center of every political conversation right now, it’s healthcare. What’s wrong with it, what needs to be done to fix it, who has it, who needs it, who’s going to pay for it? There is nothing more central to every single American’s well-being than the critical importance of access to competent, affordable, timely healthcare for all. It’s literally a life or death situation.

One element of the healthcare debate that has caught my personal interest is the discussion of whether preventive care is worth the cost. Many healthcare reform advocates sound the preventive (or “wellness”) care gong: that prevention, often in the form of education and incentive programs, rather than treatment of diseases, is the way to go to ultimately reign in escalating healthcare costs for an aging and the increasingly unhealthy population. On the other side of that fence is the argument that financially, the answer is no.

To borrow from a recent Associated Press article: Mrs. Jones is a hypothetical 55-year-old obese woman at risk for diabetes. It costs $900 a year to hire a personal coach to help her lose weight and overhaul her lifestyle to prevent it. Let’s say that coaching works for Mrs. Jones and she embarks upon a healthy new life free of diabetes, never incurring the need to pay for treatment. But for every person like Mrs. Jones, there are six more for whom coaching is ineffective, and they develop diabetes anyway, or never would have developed it in the first place. Their prevention programs cost a total of $5400, likely more than Mrs. Jones’ bills for diabetes treatment would have amounted to.

The numbers show that it’s cheaper to treat the disease – including preventable ones like hypertension, heart disease and diabetes – than it is to give patients the information, tools and support they need to prevent it. And while prevention leads to longer, healthier, happier lives for the individuals involved – no doubt a common goal for most of us – it’s likely that our government will have to take a hard look at what it takes to do the right thing, versus doing the financially responsible thing. Their ultimate decision may be friendlier to our budgets, but with nearly 70 percent of health costs and deaths attributable to smoking, obesity and preventable health problems, we may not be around long enough to enjoy the extra cash.

So what can we do? We can accept personal responsibility for our choices and their impact on our health. The government and even our doctors can’t bail us out here; if we choose to eat fat, chemical and preservative-laden foods and lead sedentary lives, we can’t hold anyone accountable but ourselves. It’s your body; you CAN control how you treat it, and save yourself a boatload in healthcare costs down the road – not to mention live long enough to enjoy your grandchildren and your retirement years. You don’t have to hire a personal coach, or make sweeping, intimidating changes all at once – just change one thing.

Just for today, choose to enjoy a glass of water instead of that mid-day Mountain Dew. Park a few blocks away from the office instead of in the garage, or take the steps instead of the elevator. Share a relaxing post-dinner walk and conversation with your significant other or your kids instead of vegging in front of the tube. Tomorrow, choose to make TWO new, healthier choices. Before you know it, YOU are the captain of your body’s destiny, and it’s headed in a direction that looks pretty dang healthy.

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

Can You Out Run McDonald's?

2009-06-24T07:43:00.000-04:00

Before we get into out-running McDonald's, let's first examine what a calorie is...

Is it...

The thing on the side of a food package?
I don't know, but cookies have a lot and fruit doesn't.
A measurement of heat?

Really, all of the above, but most people simply know if something has 'a lot' or 'a little' amount of calories.

But with that said, all calories aren't created equal.

While 100 calories is 100 calories -- there's a big difference between 100 calories from soda and 100 calories from an apple.

Make sense?

So when it comes to losing unwanted body fat, and fueling the body for optimum health and energy, we need to focus on overall calories, but then we also need to focus on the quality of those calories.

Quantity AND quality of foods is important.

It's not enough to cut calories and live off prepackaged dinners and 100 calorie snack packs. Yes, you can lose weight, but since you want it to be permanent and a lifestyle you can lead forever, packaged processed food void of quality nutrients is not the best approach.

Instead, learn to read food labels.

Learn the amount of calories in your favorite foods (PER SERVING, not per bag or per box) ... then make smart decisions.

Is THIS food worth it?

Sometimes that answer is YES...

...but more often than not, it's no, knowing regular consumption of "Food X" won't get you to your goals as quickly.

I do not advocate deprivation by any stretch of the imagination. Rather, I'm an advocate for getting the most nutrition for the least amount of calories.

These 5 strategies will help you do just that.

Replace 1 major meal each day with a large salad, using spinach as the base.
Plan ahead so you're not "caught" starving, which means you'll quickly turn to poor choices.
90/10 -- 90% of the time, eat clean, 10% of the time loosen up a bit (as long as 10% of the time doesn't become 20%, etc.).
Replace calorie containing drinks with their non calorie equivalent.
Get 7+ hours of sleep -- yes, this helps you eat less because very often people eat more when trying to boost their energy levels.

And finally, exercise does give you a little more wiggle room in terms of the quantity or amount of calories you can consume. But, be careful! Just because you had a good 1-hour workout, that doesn't give you a license to gobble down a 1400 calorie Chipotle burrito (if fat loss is one of your goals).

To illustrate how quickly you can "out eat" your exercise, I'd like to share a race between Leigh running on the treadmill, and Gabe consuming 1100 calories at McDonalds. Enjoy the event!

Click here to watch Leigh Race Gabe!

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

Did You Miss National Donut Day?

2009-06-11T10:35:00.000-04:00

Did you know June 5 was a holiday? It was, of sorts: June 5 was National Donut Day, a celebration of America's longstanding favorite morning treat. The tasty donut far outstrips its plainer cousin, the bagel, in terms of longevity, devotion and well, sugary goodness.

In honor of National Donut Day, Hostess (makers of more than two billion donuts a year) did a little "donut recon." And they came up with some interesting information. It seems that our home city and the surrounding environs encompass the Donut Regional Capital of the United States. Our riverside neighbor, Louisville, KY, eats the most donuts per capita in the country, while the fair Queen City itself comes in second on the list. Rounding out the top 5 are Roanoke, VA, Knoxville, TN, and Indianapolis. Clearly, this area loves its holey treats.

In the donut holiday spirit, I thought I'd do a little recon myself. After all, there's no disputing the fact that donuts are an awesome accompaniment to a good cup of java, not to mention an easy way to make that morning staff meeting a little less boring. So - if you're committed to living healthfully, as I know you are - how can you indulge in the occasional donut without eventually looking like one yourself (round and soft)?

Let's take a look. Cult favorite hot 'n fresh Krispy Kreme's glazed donut comes in at 200 calories and 12 grams of fat for a single treat. If you opt for the chocolate iced version, you're up to 350 calories and a whopping 20 grams of fat!

If Dunkin Donuts is your preference, calorie intake ranges from 220 all the way up to 470, for a single donut! Oh so delicious going down, but quite a caloric wallop for something that looks so innocent.

So how do you combat that occasional indulgence?

For the average 35-year-old woman who stands 5'7" and weighs in at 144 lbs., burning off 200 or so calories takes a bit of effort:

61 minutes of walking at a moderate pace (power walking will burn calories faster)
34 minutes of cycling
25 minutes of jogging
18 minutes of swimming

Stick to just one, and then carefully manage your nutritional intake throughout the rest of the day, and you can burn your morning donut off in one workout. Keep your indulgence to once per week and just "donut" make it a daily habit!

And, if you're looking for some professional guidance in transforming your health, fitness & body, there's never been a better time than now!

HealthStyle Fitness has 2 incredible June Specials designed to get you in tip-top shape and feel better than ever - and at a HUGE savings!

Option 1: Five Weekly Small Group Sessions in the Total Fitness Makeover for the price of three - that's about $11 per session with a top-level personal trainer! An Incredible Value - limited spaces available and will sell out quickly.

Option 2: Or, for those looking for the best of private, personalized 1-on-1 training, and small group fitness, our combo Personal Training/Total Fitness Makeover program is perfect for you. You pick 3 or 5 sessions per week, combining private training and small group fitness - as low as $30 for a nationally recognized fitness program!

Click here for details!

Have an great Thursday!

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

Your Total Fitness Makeover!

2009-06-09T13:08:00.000-04:00

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.

Make sure you're exercising -regularly. Got this one covered with the 5-day per week TFM Special.
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.
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.

Everyone has a metabolism.
Exercising increases metabolism.
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

It's Time to Play!

2009-05-19T12:46:00.000-04:00

As adults, often we don't think about play very much.

Growing up for most of us, however, play was a natural part of our daily lives. We didn't worry (at least not as much) about child abduction or other safety issues. Think about it, when did the bicycle helmet for the Huffy become standard equipment?

Of course I will make sure my daughter wears a helmet when she's ready for the bike, but as a kid we NEVER had helmets (or elbow and knee pads).

We didn't have TiVo and 500 channels on standard cable, or the internet, either.

Okay, now I'm sounding like my father. Ugh!

Seriously though, what we did do is create our own fun, and typically that meant lots of activity (back in the day).

I remember leaving my house first thing in the morning, and returning hours later after riding my bike, playing all kinds of games (baseball, slip 'n slide, basketball, kick the can, soccer, tag,) and engaging in tons of fun activities (climbing trees, swimming, etc.).

My friends and I NEVER thought about how far we ran or biked.

We didn't try to quantify how many squats or lunges we did - in fact, we weren't aware we were even doing them when we were hiding behind the bushes playing Hide and Seek.

But as we did these things - we prepared our muscles to be stronger and better suited for all of the other activities we did each day.

Play taught us something too. It taught us what we were good at - and what we needed to improve upon. Every day that we played we learned something about ourselves, other people and our bodies. Play taught us how to interact in the world around us, developing our social skills.

Exercise should be fun, it should feel a lot like playing. Yes, even as adults we NEED fun AND play!

Part of our mission at HealthStyle Fitness is to bring back that 'lost' play.

If you've worked with our trainers, or attended our Adventure Boot Camp for Women, or Total Fitness Makeover program, you've seen a lot of play and fun. It's different, constantly changing, challenging your body in fresh ways.

And with that play, just like kids, we gain more self- confidence, a thinner or firmer appearance, & improved movement patterns that all carry over to being healthier, happier, better functioning adults!

So, whatever you enjoyed as a kid, do that! Play, create games, exercise in a park, join a running group, dance in your living room for 30 minutes, just enjoy your movement and you'll be hooked for life!

And for those who have ever wanted to run a 5K, 10K, Half or Full Marathon, the HealthStyle Fitness running group begins next Tuesday, May 26th.

Some say, "running isn't fun, Brian!" And I probably would have agreed with that a year ago.
However, running in a group is a blast! Something about the group dynamics got our running crew hooked, and these were mostly people who reported that they "hated running".

Click here for details on the running group!

And while we're talking about the importance of play, Leigh, our certified kids fitness specialist, and I have finally launched a VERY EXCITING project in an effort to help the kids in Cincinnati get more play to enhance their wellbeing & development. The new program, FitKids, is targeted toward 4-13 year olds that just don't get enough fun moment in their day to day lives.

As we have researched and studied children's habits, they just aren't playing like we did as kids. That's a BIG BUMMER. Research shows that kids who play are substantially better equipped emotionally, mentally AND physically as they mature into adulthood.

You can learn more about FitKids by clicking here.

The program starts on June 15th.

Have an great Tuesday!

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

Are You Ready to Run?

2009-05-13T10:13:00.000-04:00

The Flying Pig Marathon really did a number on me, and I didn't even run the 26.2 miles last Sunday.

But, I did train with an incredible group for almost a year in preparation for it.

This is a group where we started running very short distances, and built up over a year to being able to complete a full marathon.

And I was SO close to doing the marathon.

But I violated my own training philosophy. In one short 5 day span I just did too much in too short of time, in order to accommodate an important family vacation.

It was a valuable lesson. Stick with the principles of science, how the body best responds to progressive overload! But, I have no regrets, I grew out of the experience. I'm smarter and wiser. And, I'm way more fit than I was a year ago.

Seriously, how many people can say that they've run 21 miles during a single exercise session? ;)
So, instead of running, I excitedly watched the joy of each of the running group members achieve an amazing milestone that they'll carry with them for the remainder of their lives.

And in that process, I became even more inspired and recommitted to complete my own marathon.

May 2, 2010 will be my day!

And, I'm inviting you to join me.

Before we get into the details of how you can join our next running group, here are a few running
benefits to entice you to consider making a similar commitment.

Benefits of Running:

1. Running Makes You Feel Good. Ask any long time runner and they often refer to the "runner's high" they feel during and after their exercise of choice. Runners will tell you that they have a significantly clearer mind, as well as a significant reduction in stress, through running.

2. Running Allows for Good Heart Health & Great Fitness. Running, or any cardiovascular exercise for that matter, keeps your heart healthy by reducing plaque buildup in the arteries. As you become increasingly fit, the quantity of blood that your heart pump with each beat goes up substantially, while reducing the number of times your heart needs to pump per minute. Having a stronger, more efficient heart allows for better nutrient and oxygen delivery to all of the cells of your body, giving you significantly more energy and better health.

3. Running Leads to Weight Loss. Running speeds up metabolism and allows you to burn significant calories. In addition, many runners report that their appetite dwindles for a period of time post exercise. And although resistance training and quality nutrition are critical for optimal health and body weight, the functional caloric requirement of consistent running is substantial.

4. Running Enhances Self Esteem. Along with the benefits of feeling and looking good, runners often report higher levels of confidence and self esteem. Those who set goals for achieving a 5K or 10K, half or full marathon get a tremendous feeling of achievement as they cross the finish line. The synergistic accumulation of all the benefits of running allow for a sense of considerable self-satisfaction.

5. Running Gives You a Sense of Connection. Whether you have a running partner, use a group training program, or just enjoy saying hello to your neighbors as you run past, the nature of running is one of human connection. All you have to do is attend a running event to watch the support of fellow runners and onlookers to get a real sense of how running allows you to feel a part of the community.

If you've ever wanted to train for a 5K, 10K, half or full marathon, the opportunity is here. Contrary to what you may believe at this moment, it's not as insurmountable as you think. With the proper guidance and small weekly progressions, you can achieve any distance up to a full 26.2 miles. Our next running group begins on May 25th!

For more information on joining these first time runners,

click here!

Have an great Tuesday!

Your friend in fitness, Brian

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HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com

Support the Flying Pig Marathoners On Sunday!

2009-05-01T15:22:00.000-04:00

We have a bunch of clients running in the Flying Pig on Sunday. And I know some of you expressed an interest in showing your support.

We will be meeting at 8:00am at the HealthStyle Fitness Studio parking lot - Click here for a Map and Directions!

The first runner in our group will be running past the intersection of Erie and Brotherton at about 8:15-8:20am. This intersection is a 2 minute walk from the studio. (This will be approximately the 14 mile point in the marathon)!

Then if you like, you can see the runners again around mile marker 17 by heading to the Murry Bike Trail, which is about a mile walk from the Erie/Brotherton intersection. Or you can drive to the bike trail, as long as some of the side streets are open, which I believe they will be.

I’ll be on my bike at 6:30am trying to see as many of our runners at various points in the race. If you’re interested in coming down to the finish line, call my cell at 513-325-0886 and I’ll let you know where we are. The first runner in our group will be finishing around 10am.

This is a really special day for these runners. Incredible determination, hard work, lots of early morning running 3 hours before the sunrise, in temperatures well below freezing.

In fact, I can remember about a year ago when we started the running group, it was a challenge for some to complete our very first run of 2 miles. On Sunday, they will complete 26.2.

We'd love to see you if you can make it. 8am at the studio!!

Additional info, including maps and parking suggestions for the Flying Pig Marathon, can be found by clicking here.

Have an awesome weekend!

Your friend in fitness, Brian
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FDA Bans 72 Supplements...

2009-03-31T05:05:00.000-04:00

On Friday I received an email asking me what supplements should be taken to help with weight loss. It’s a VERY common question. Young athletes want to know what supplements will make them stronger and faster. Adults want to know what supplements allow us to burn fat rapidly.

Ironically, the same day I received that question, the FDA banned 72 weight loss products it says contain harmful ingredients – a link to those products is below, along with my opinion. And by the way, the opinion below is shared by Dr. Chris Mohr, Ph.D., RD, as well as countless dietitians and ethical trainers. Be leery of any person or ad that tells you a supplement will make you stronger, faster or burn fat more quickly. 99.9% of the time it’s hype or a very dangerous compound to put into your body.

What Supplements Work?

Eating right in combination with a well structured exercise routine is the most effective path for long term enhancement in your health, fitness, and the achievement of your weight loss goals.

And to eat right simply means to eat smaller meals frequently, combining lean proteins (chicken breast, turkey, seafood), whole grain carbohydrates (including whole grain breads, pastas, cereals, rice, legumes) and fibrous carbohydrates (whole fruits and vegetables). Ideally you’ll eat about 500 fewer calories less than you expend in a day if you are seeking a leaner, more toned body.

If then, eating in this manner provides all of the nutrients and support our bodies need, do supplements provide any value? Well, the answer is yes and no.

There are some food supplements that contain calories and nutrition that will help us fill in the eating gaps during our day. A meal replacement shake, for example, is a great way to give your body a nutritious meal without having to stop and prepare the chicken breast, whole grain rice and green salad. Although real food is always best and the first priority, meal replacement shakes give us a nice second option when we’re busy or a complete meal is not easily accessible.

Whole fruits and vegetables provide vitamins, minerals and antioxidant our bodies need for a whole range of functions. But because many of us struggle to eat the appropriate daily requirements of these “live” foods, a good quality multivitamin will also act as an insurance policy providing our bodies with these necessary micro nutrients.

In terms of offering our bodies nutrition and benefit from supplements, we could end this discussion right here. What follows, however, is a brief review of supplements that do not provide calories and oftentimes, when consumed, lead to serious health consequences and sometimes even death.

I have witnessed more conversations where someone was offering “advice” on taking this “supplement” or that “supplement” to “burn more fat”, “add more muscle”, “get stronger”, “elevate metabolism” and “run faster”. I have heard countless stories from clients who got “professional advice” that they needed this or that supplement to reach their goals. Most of these products are either bogus and do very little, or they are simply drugs that have far reaching side effects.

Some of these drugs include ephedrine, steroids, amino acids, yohimbe, mega-doses of caffeine, androstenedione, and so on. Frequently these drugs are being marketed with, “based on research” or “proven by science” yet the consumer has almost no way of distinguishing the hype and false promises. Since 1994, the FDA does not monitor such supplementation offerings. In other words, you can go into Kroger, or hundreds of places online, and find a product that promises to help you burn fat and elevate your metabolism and it could be 100% useless (providing no value) or it could lead to cardiac arrest (as in the multitude of cases with ephedrine found in products such as Metabolife 356).

The only time the FDA steps in is after consumers are subjected to a product on the market and have likely been injured (from the product), or when the FDA find claims in a product that have been substantially overstated or misleading.

On Friday the latter happened when the FDA named 72 weight loss products found to contain undeclared pharmaceutical ingredients, include prescription drugs in doses that the agency said could lead to serious health consequences, including death. You can view the list of banned products here:http://www.fda.gov/cder/consumerinfo/weight_loss_products.htm.

This is not written to scare you, rather to empower and caution you against taking a supplement outside of a quality meal replacement shake and multi vitamin. In our quest for enhanced health and fitness, remember, the combination of eating the right foods in the right quantities, elevating your heart rate, and engaging in resistance training will take you far beyond the promises of the supplement offerings of today.

Train diligently, eat wholesome foods, and be safe!

Your friend in fitness,

Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

3 Steps To Fitness Success...

2009-03-20T08:26:00.000-04:00

There are three critical steps to achieving a new level of success in any endeavor, including your health, fitness and body fat reduction goals. They are:

1. Know exactly what you want! Clarity is power. You cannot achieve a goal or new endeavor if you are not crystal clear about what it is that you want to accomplish. Know exactly what your target is. Do you want to lose a certain percentage of body fat, or a number of pounds (of fat), or inches? Do you want to have more mental clarity? Emotional balance? Physical energy? Do you want to be more productive at work and at home?

Whatever it is that's important to you, write it down. Get specific. Tap into the power of what you want to achieve and why you want to achieve it. Will it make you a better parent? A better professional? Friend? A better spouse? Will it give you a self-confidence boost? Will exercise allow you to better handle the stress and demands of life?

2. Get an expert road map! Once you know exactly what you want, your next step is to find the most effective path to get from where you are right now to what you want to achieve. Find an expert and learn from him or her. Join a fitness program or hire a trainer to help you navigate toward your health and fitness goals without wasting time on trail and error approaches.

3. Resolve internal conflicts! The final step, after you know what you want and have an expert road map towards achievement, is to resolve the inevitable internal conflicts (or road blocks) that come up. Anytime you know what you want and have an accurate process to get there, yet fail to reach the destination, an internal conflict is apparent. For example, someone wants to get fit, drop 2 dress sizes, lose 12 pounds, increase energy and be more productive professionally. They get started on a new fitness routine, and eventually stop before achieving their goals. Why?

Because she was too busy to exercise - she's a mom and busy professional and just didn't have time to exercise. There's the internal conflict - she wants fitness, yet doesn't have time. You have to resolve those things that hold you back from achieving your MOST important goals in life.

Two things to keep in mind if you feel you don't have time. (1) Regular exercise helps us become more productive. Lots of peer reviewed research demonstrates regular exercise allows us to be more productive, allowing the brain to function at higher levels, more energetic, etc.

Also realize that (2) the ONLY thing that makes all of us identical is we all have 24 hours in a day, 7 days in a week, and 365 days in a year.

We all have the exact same amount of time. The key is how you invest your time. If presidents Barrack Obama, George W Bush & Bill Clinton can find time in their demanding lives (while heading up the nation) to exercise consistently, I think we all can find time. And there are countless other super-successful people who have crazy-busy lives, yet workout 5 days per week.

Exercise is an investment that provides valuable returns. When you invest 1-hour a day, your immediate return is enhance physical energy, emotional balance, mental clarity and being better equipped to handle the stress and demands of life. Longer term returns include better health, a more fit body, protection from illness, reduction in anxiety and depression, the list is long and plentiful. There's even a study in one well known journal of medicine comparing fit employees to sedentary ones - the more fit employees had higher incomes than their co-workers (all other factors like education and experience being the same), and they were more tolerant of their peers AND themselves.

It's not as much about time, as it is about investing our time in productive activities (like consistent exercise) that give us big returns.

These 3 keys to change work for any area of your life in which you're looking to grow. Get crystal clear about what you want (and know why you what to reach that goal), get an expert road map that will get you there without wasting time on trial and error, and resolve any internal conflicts or road blocks preventing your ultimate achievement.

Your friend in fitness,
Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

Announcing – Fitness Boot Camp Expands to Dayton!

2009-03-13T13:22:00.000-04:00

HealthStyle Fitness, located in Cincinnati Ohio on Red Bank Road, today announces the opening of its 4th Adventure Fitness Boot Camp location in the Dayton Ohio Market.

The Springboro Adventure Fitness Boot Camp will launch its first session on Monday, April 20th, 2009. Fitness instructor Leigh Smith will lead female participants through a 4-week fun and challenging workout to jump start their fitness.

More information is available here: Springboro, Ohio Adventure Fitness Boot Camp for Women!

Is Dark Chocolate All It's Cracked Up to Be?

2009-02-16T07:44:00.000-05:00

By Dr. Chistopher Mohr, RD

Got high blood pressure? Pop a bon bon. Pre-disposed to heart disease? Forget oats, reach for a candy bar. At least that’s what some may suggest.

Alright, that might be somewhat of a stretch, although sometimes we hear the message that “chocolate is healthy” and rationalize that chocolate bar or candy bar on a daily basis.

Research has shown, however, that dark chocolate – but not milk chocolate or white chocolate – has heart health properties.

February is heart health month, after all. But with Valentine’s Day comes the question of the health benefits of chocolate.

So the question is – does a chocolate a day really keep the doctor away?

Let’s take a look some of the data that are out there.

Research published in the prestigious Journal of the American Medical Association, American Journal of Clinical Nutrition, and others have examined this question – and the answers are promising.

It starts with the antioxidant properties of dark chocolate. Antioxidants can be thought of as scavengers in the body that gobble up dangerous free radicals and other destructive molecules.

Think of antioxidants like Pac-Man – and the destructive molecules as the dots in the game that Pac-Man gobbles.

Of course antioxidants aren’t just in dark chocolate – fruits, veggies, tea, and other foods are all loaded, which is why we suggest you eat a varied diet, including those foods regularly. In fact, while dark chocolate is a great source of certain antioxidants, and one of the highest sources of flavonoids and catechins, other foods are better sources of other antioxidants. That’s why variety in the diet is king.

A recent study published in the Southern Medical Journal examined the effectS of dark chocolate on inflammation, lipid levels, and the stickiness of the blood (known as platelet reactivity) in 28 individuals.

They fed the individuals 1 oz of dark chocolate daily for 7 days. The results:

LDL (the bad cholesterol) dropped by 6%
HDL increased by 9%
hsCRP (inflammatory marker) decreased

While this was a short study, it can be combined with the other positive data that are available to support the inclusion of dark chocolate into the diet. Other studies suggest including dark chocolate into a varied diet lowers blood pressure too.

Take home points:

This isn’t a “free pass” to gorge on chocolate daily – it still contains lot of calories and fat, so if you want to include chocolate, keep those calories in check, but reducing your intake elsewhere.
Aim for chocolate that has at least 70% cacao (it will tell you this on the package). Our preference are 100% cacao nibs – add them to yogurt for added crunch and you’ve got a great treat that’s healthy, yet not loaded down with sugar.
Dark chocolate does not mean King Size Twix, Heath Bars, Reeses Peanut Butter Cups, etc. It means quality chocolate, without the added junk.
Limit that intake to about 1 oz per day.
Make sure the addition of chocolate is part of all the other heart health diet strategies we’ve talked about, including exercising daily as well.

See it, Feel it, Achieve it!

2009-02-12T10:26:00.000-05:00

Visualization is a great way tool to help you achieve your fitness goals, including weight loss. Here’s how it works – you develop a clear picture in your mind of how you want your body to look and feel, and you envision this for just a few minutes every day. This sets in motion a congruency that supports you toward achieving your goals, and much more quickly than without this process.

Sound hokie? Yeah, it did to me too the first time I heard it. How in the world could me imagining something I wanted to achieve in my mind translate into the real world?

Mainstream science does not totally understand it yet. But scientists can tell us that the subconscious mind drives much of our behavior. And the subconscious does not know the difference between something that is real and something that is vividly imagined, so whatever picture, image or visualization you consistently think about will drive us to create that exact reality.

So, all you have to do is concentrate on a picture in your mind of how you would like something to be, and it becomes your reality with rehearsal. So, to visualize losing weight, hold a picture in your mind of your ideal body. If you like, you can use an old photograph, or a magazine picture, to help you visualize. The clearer the picture, the more successful you will be.

Then, spend some time each day thinking of yourself as already having embodied this image – this new, improved you. Over time, this will bring you closer to your weight loss goals by working on your subconscious mind to achieve the desired results. Suddenly, desserts will seem less tempting, and exercise will seem more fun, because that's in line with the image you are picturing.

Interestingly, this process seems to work even for people who are very skeptical of it – and who wouldn’t be, at least at the beginning? The fact is, for many people it’s very hard to believe that what we think can affect reality in any way. Thoughts and concrete reality seem very different from one another. Yet, in every study of visualization that has been done, the results are pretty clear – what you visualize has a greater possibility of happening, and the more detailed your visualization is, the greater your chances of success in this and other ventures.

So, instead of putting negative thoughts into our head (like a typical newscast), let’s put positive, supportive images into our brains! Try it out and see how it works for you!

I’ve Finally Found the Missing Link!

2009-02-09T18:09:00.000-05:00

Every other Saturday morning we offer a 90 minute nutrition workshop to help shed light on the importance of eating in a manner that supports our client’s health and fitness goals.

And occasionally a clients might say, “oh, thanks, but I already eat healthy”, declining to attend the presentation. So I usually ask, what do you typically eat?

And the answers are so varied that it’s impossible to capture them in a single blog posting, but they often reflect the massive confusion about “eating healthy”.

And let’s assume that someone is consuming the right foods. Is it possible to eat the right stuff and not achieve your health, fitness and weight loss goals?

Absolutely. In fact, I see it all the time.

Where did we learn our eating skills? Mom & dad? Advertisers selling food? From a friend who lost tons of weight? News reports that consistently contradict? From a book that told us to eliminate carbs, eat cabbage soup, eat a special berry, eat for our blood type or to just get into the “Zone”?

Nutrition is critically important to your health and fitness success. And the application of proper nutrition is the missing link.

Although I tirelessly tout the never-ending array of incredible benefits to regular exercise, people often find themselves frustrated without a system to eat in a way that allows them to achieve their goals.

Yes, you can be fit and healthy by consistently following a progressive exercise routine while not having much concern for nutrition.

However, people who exercise consistently yet fail to achieve their weight loss targets, do so because they are poorly equipped to accurately monitor what goes in their mouths. That’s not a judgment on my part, it’s the sobering reality in our culture.

And often these are the same people who work hard with their trainer, at boot camp, in the gym or on their own. I have total compassion for the effort; it's just that we were never taught healthy eating skills in school, and as a culture we just don’t have a clear understanding of what and how much to eat.

Here’s a quick example: Last year I had the rare pleasure of watching a good friend complete an Iron Man event where he had to swim 2.4 miles, cycle 112 miles, and then finish this grueling affair by running 26.2 miles. Ouch! And cool enough for me, my friend just happens to be a Ph.D. dietitian, so he thoroughly understands the whole calories in, calories out thing.

To complete the Iron Man, you use approximately 14,000 calories!! That’s enough calories for an entire week!

Here’s what struck me as extremely intriguing: About 25% of the IronMan competitors were overweight! I couldn’t believe it. These athletes are fit enough to swim, bike and run hard for 15 straight hours, yet they have a significant amount of excess body fat! How could this be, I remember thinking?

Simple. If these athletes were burning 7000 calories in a day, they’re eating 7500.

I then recounted the hundreds of conversations I’ve had with clients that have been working hard with their exercise, yet disappointed with their fat loss results. Then it hit me, out-eating your exercise can happen to anyone.

Hey, if it can happen to a guy that burns 14,000 calories in a single day, it can certainly happen to you! I know it's happened to me. I’ve watched it happen to way too many well-intentioned exercise enthusiasts.

Nutrition application has been that proverbial “sword in my side” over the years. As a trainer dedicated to our clients' success, I can teach others everything they need to master their health, fitness and body, but I cannot monitor what and how much a person consumes.

Until now…

In December I stumbled upon Stacey, a very cool, high energy woman who lost a lot of weight recently.

Of course, I asked her how she lost so much weight. No surprise to me, she said that she’s been working with a personal trainer.

But she admitted, even though she knew what types of foods to eat, she had know way of knowing when she consumed more calories than she expended.

The key to losing weight is understanding when and how much of a caloric deficit your body is in. It wasn’t until she got a cool device called the bodybugg that she knew exactly where she stood on her weight loss journey.

A bodybugg?

After picking Stacey’s brain, I was very intrigued. I learned more. And I have been truly impressed! In fact, the bodybugg is being used right now with the participants on the Biggest Loser and last week it was featured on Oprah.

We’ve been so impressed that Leigh in our office became a certified practitioner of the bodybugg. We were compelled to bring this cool device to Cincinnati (as of right now, HealthStyle Fitness is the only licensed practitioner in Ohio) in an effort to support our clients. This is the missing link I’ve been searching for.

The bodybug tells you exactly where you are, all the time. How many calories you’ve burned, how many you’ve consumed, and whether you’re on track to achieve your goals (whatever they may be). It’s by far the greatest gadget I’ve ever found when it comes to health and fitness (with the heart rate monitor and my Garmin running computer a very close second).

I can tell you with 100% confidence, if you are exercising consistently and not achieving your body fat reduction goals, you’re eating in a manner that is sabotaging, or at the least, minimizing your success. Eating the wrong foods or eating too much, or a combination of both happens to all of us.

If you’re serious about losing unwanted body fat, the bodybugg will give you the missing piece.

It’s like having a dietitian and trainer with you 24 hours a day. Yes, it’s that good in terms of what to do and what to eat to achieve your goals.

Check out the bodybugg here – you can watch a short video showing you this incredible new tool.

Click here for a related article: Calories and Fat Loss!

Your friend in fitness,
Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

The Illusion of The Biggest Loser!

2009-01-25T12:52:00.000-05:00

Did you catch the Biggest Loser Tuesday night?

Now, I'm not a big advocate for reality shows, and not even a fan of this one...but this time of the year we do get emails and questions about how the contestants lose "so much weight".

Last week, for example, Ron lost 32 pounds - the biggest loss ever in one week on the show.

So how do they do it? Well, I shared this with our Adventure Boot Camp ladies last week after the first episode.

For those who've been watching the show, Ron started off well over 400 lbs.

First, understand that weight comes off more quickly when you're heavier -- the heavier a person is, the quicker it will come off with such drastic change.

Second, realize that to get to 400+ lbs, you have to take in a VERY high amount of calories each day, day after day after day.

Now you're confined to the "campus" of the Biggest Loser and eating 1200 calories each day. 1 lb = 3500 calories.Therefore, to lose 1 lb, you have to take in 3500 less calories.

For the sake of simplicity, let's say that Ron was eating 8200 calories each day (which is very likely since he was maintaining 400+ lbs). That means he's now eating 7000 less calories EACH DAY. That's 2 lbs per day of weight loss through food alone. Or 14 lbs. in a week. And he was also 100% totally inactive before The Biggest Loser. Now he is exercising for around 6 or so hours each day, which of course will burn a significant amount of calories as well. And, the bigger you are, the more calories you burn. So he can lose another 10-14 lbs just through that expenditure. And MUCH of his 32 pounds of loss is water loss because of all the sweat through exercise. And, there you go.

If you watched this week, Ron's weight loss was not as drastic -- he lost 3 pounds. And week after week, the number will go down for the contestants as their bodies shrink.

So while it's an unrealistic comparison to you, if you do watch the show, it shows what's possible. Most of us don't have lifestyles that allow for 6 hours per day of exercise, nor do we have personal chefs that prepare our food, and an environment in which if we DON'T exercise and eat how the trainer says, we'll be in some SERIOUS PAIN (verbal abuse, public humiliation, etc).

Think about that. These contestants have some SERIOUS motivation. Yes, money is a big factor - everyone wants the reward financially. But another huge dose of motivation is the fact that millions of people are watching you!! If you mess up, there's no hiding. There's no BS about how a contestant had to work late, or the kids were sick or they had to go on a business trip, or anything. The environment supports the success 1000% - there are NO distractions - no kids, work, husbands, errands to run, groceries to buy, food to cook, family who needs you, etc. Very unrealistic for us. The Biggest Loser contestants have no choice but to do the work, or they're off the show. They have VERY BIG reasons why they HAVE to succeed.

So, although you cannot get onto the Biggest Loser (at least not this episode), you can create an environment that supports your health and fitness goals. And you CAN discover your own personal reasons why you're going to be a successful loser, if that's a goal for you. You can establish and look at your goals every day.

See, when you know why you absolutely HAVE to get fit, lose weight, increase your energy and be healthy, there's nothing stopping you! This motivation last. The Biggest Loser? Well, after the season is over, they have to go back to the real world. And all that temporary motivation of being in front of millions of viewers and that supportive environment of trainers, dietitians and chefs is gone. Unless they tap into their reasons why they MUST keep the positive momentum going, they have a rebound into unsuccessful, old unhealthy habits.

In fact, a former Biggest Loser was on Oprah on Monday, and sure enough, he's put 110 pounds back on since leaving the show.

You've got to know why you want to change your lifestyle habits. Do you want to be more successful in business, your career, your profession? Do you want to be a better parent or spouse? Do you want to be more productive professionally and personally? More mentally sharp? Have more energy and vitality? Reduce or maintain your weight? Or just be healthier, reducing heart disease, or the risk of cancer? Studies have shown that exercise will significantly help you achieve all of these benefits...and more.

Whatever your goals, tap into your reasons why you want to get fit and healty, and stay diligent in your approach.

Your friend in fitness,
Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

The Bodybugg is Available in Cincinnati...

2009-01-25T12:46:00.000-05:00

Now available to Cincinnati, as seen worn by the contestants of NBC's The Biggest Loser, the bodybugg! Click here to learn how the bodybugg can help you lose weight!

Here's To Your Best Year Yet!

2008-12-30T10:49:00.000-05:00

Every January, millions of people make some pretty big promises to themselves. This is the year they'll stop smoking; the year they'll learn to love their green veggies; the year they'll finally write that book or make that long-needed career change.

But by far, the most common New Year's resolution is the one in which we resolve to get into shape. We'll exercise every day, we'll join a gym and actually use it, and we'll burn calories until we whip our bodies back to where they were when we were 18. Every year, we start with the very best of intentions, and by February, we're right back to our old unhealthy habits.

Not this year. In 2009, I'm going to help you make your resolution stick, so that by March, you're on your way to your healthiest body ever. It all starts with a few small adjustments to the way you set out to make your changes.

Make your resolution realistic. No one is going to go from couch potato to marathoner in one fell swoop. If you aren't a regular exerciser now, you aren't immediately going to work out six days a week, and by vowing to do so you set yourself up for serious disappointment and ultimately, failure. Small steps set you on a path to long-term lifestyle changes; begin by making the commitment to exercise for 20 minutes a day, three days a week. Once that's become a part of your routine, build on it a little every few weeks.
Set small goals and then reward yourself each time you achieve one. Every five pounds lost earns you a special treat, whether that's a new CD downloaded to your iPod or a pedicure or a new game for your Wii. Just be careful of rewarding yourself with junk food, or you'll be undoing all your hard work.
Figure out what's behind your unhealthy habits. Do you turn to junk food for comfort? Why? Maybe counseling is in order, or maybe just a good long soul search, but identifying the issues that hold you back will help you move forward.
Get a support system! Tell people about your goals and ask them to hold you accountable. Join the HealthStyle Fitness Facebook group and find others who will support you on your journey. Click here to join the HSF Facebook Group!
Believe in yourself. You can do it.
Join a fitness program or hire a trainer. Boot camps, fitness makeovers and hiring a top notch personal trainer provides the motivation, accountability and gives you all the tools you need for success.
Make a list and check it twice. Write down the little things you need to do to accomplish your goals - squeeze in enough servings of fruits and veggies, walk for 20 minutes, get to your HealthStyle small group. Check them off as you complete them. At the end of the day all those little checkmarks will give you a great sense of accomplishment.

This is the year you're really going to do it. The team at HealthStyle will help you every step of the way. Happy New Year - and happy new you!

Your friend in fitness,

Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

Sweat It Out

2008-12-02T07:09:00.000-05:00

It seems as if everywhere we look these days, news of gloom and doom surrounds us. As the stock market continues to display volatility, housing prices go down, and the "experts" debate various bailout packages, our stress levels go up, creating the perfect storm for our physical, emotional and mental health. Add in the stress of the holiday season, and you've got a recipe for disaster. But there is good news to be found!

Did you know that the most effective stress-buster around is also all-natural, easy to find and very often free? It's true - and of course I'm talking about exercise. In addition to keeping your body firm and healthy, and helping you manage your weight, regular exercise is proven to foster an inner peace that will keep your stress level in check and counteract the damage it can do. Let's take a look at why exercise is more important than ever during these worrisome times.

You've certainly heard of the "runner's high" - that exhilarated feeling people get after a long, hard run. It's not a myth, and it's not just for runners. During exercise your body produces feel-good chemicals called endorphins, which foster a natural sense of well-being. It also decreases your cortisol, which is the hormone produced when your body reacts to stress. Cortisol is the culprit behind stress' many negative effects - anxiety, weight gain, elevated blood pressure and much more. You don't have to be a conditioned athlete to enjoy these benefits; even a good brisk walk will provide relief.
Exercise offers a healthy, natural outlet for your frustrations. What better way to release the tension than through a good, hard workout? Kettlebells, boot camps, running, working out with a friend and strength training all do the trick to knock out worry, aggravation and frustration.
Physical activity creates an opportunity to clear the mental cobwebs and the emotional baggage. Getting deep into your body during a workout will pull you out of your head, creating a Zen-like state that will continue well after your workout is finished. Getting out of your house or office and into a fitness setting gives you a fresh perspective and can set your thoughts on more positive focus. The mind and the body are incredibly closely connected - a healthy body goes a long way toward fostering emotional and mental health over the long term.
Interestingly, research shows that regular exercisers exhibit less physical response to stress. Now there's a positive thought!
Successful people exercise regularly. The renowned Dr. Ken Cooper has studied the impact of regular exercise on top executives for over 25 years. His research shows that CEOs who exercise consistently are significantly more productive, resistant to the demands of leadership and successful than their sedentary counterparts. More on Dr. Cooper's groundbreaking research in a future article.

So, while we cannot control the economy, we can absolutely control of our reaction to it. It's easy to forgo your exercise routine in favor of brooding or working longer hours, but doing so only exacerbates the effects of what you're already facing. Right now the economy is in wintertime. This gives each of us the perfect opportunity to focus our energy in laying a strong foundation for the arrival of spring - it will come. Learn a new skill, register for that seminar you've always wanted to attend, set some new empowering goals, take care of your body and you will reap a bountiful harvest when the economy turns around.

Brian Featured in the Business Courier

2008-11-25T08:02:00.000-05:00

Ask the CEO - Business Courier of Cincinnati
From The November 21, 2008 Issue

QUESTION: What’s the best advice you ever received, and whom did it come from?
Answer: Take action in spite of your fears. Although I’ve heard this many times, Ron Rosselot, a friend and client, shared this in a way that really made an impact.

Q: What kind of work environment do you try to create?
A: We strive to maintain a high-energy, positive and fun workplace. It’s critically important that our staff feels positive, upbeat and excited when working with clients who share our work environment.

Q: How do you approach your job differently than at the beginning of your career?
A: Early in my personal-training career I was primarily a technician, and business growth was based solely upon my ability to service clients. In those early days, I did everything from training clients to cleaning bathrooms. As I realized the limitations to my growth, I steadily transitioned into managerial and leadership roles. Today … I try to delegate everything that is not directly tied to growth.

Q: What’s the toughest decision you have ever had to make as the CEO?
A: The most difficult decision also has been the most rewarding. It has been to grow HealthStyle Fitness through hiring, training and managing trainers. I quickly admit, it was tough because I was thoroughly unprepared to be a leader and was forced to learn quickly on the job.

Q: What might someone from outside your industry be surprised to know?
A: Running a personal fitness-training business is not as glamorous as it may seem. We are a service-based business, and our staff work long and sometimes difficult hours to be available for our clients. I start my day at 2 a.m. Clients arrive as early as 5 a.m., and some don’t leave until 9 p.m. … An absolute love for fitness and people is a must to succeed in this industry.

Q: What’s the best advice you could give a new boss?
A: Create and operate a business based upon systems that cover everything from marketing, sales, human resources, management and leadership to working with clients. Without well-crafted systems, you and your business will be lost in chaos.

Q: What’s the best book you have ever read?
A: It’s a challenge to choose a single book. I would say the self-help book “Think and Grow Rich,” by Napoleon Hill, has made a measurable impact on my ability to grow both professionally and personally.

Here's To Your Best Thanksgiving Ever!

2008-11-24T17:04:00.000-05:00

Thanksgiving has always been one of my favorite holidays. The day of "giving thanks" offers a great opportunity for reflection on all of the blessings in our lives, we get to share time with the people we love, and, of course, there's lots of tasty food to eat!

Speaking of blessings, I'm incredibly privileged to share my life with my wife, Carolyn, who is not only a wonderful spouse, but an incredible mom, friend and a tremendous support to our family. I am very blessed by my 21 year old son, Justin, and my 2-year old daughter, Kayla, who both keep me smiling and laughing every day and make me feel so honored to be their dad.

So, in the spirit of Thanksgiving, I'd like to share my annual ritual and hope it offers you the same energy, enthusiasm and connection to those you care deeply for.

1. Workout on Thanksgiving morning! There is nothing better than getting in a nice "turkey trot" the morning before the feast gets started. Better yet, engage the entire family and enjoy some "sweat time" together. Your mental, emotional and physical energy will soar and you'll feel less guilty when you do indulge in the big meal.

2. Have a "Burn the Bird" workout on Friday morning before you hit the malls! There's no better way to ramp up your energy, burn up some Thanksgiving calories and feel great again than a workout first thing Friday morning after the eating fest of the previous day.

3. Eat "healthy" before the big meal! Thanksgiving is often filled with lots of alcohol, appetizers and food. It's no secret that weight gain comes from taking in more calories than you burn off. If you eat a "healthy" snack or meal a few hours before the feast, you'll overeat a lot less when the relatives are going back for seconds and thirds.

4. Write down 10 things you're thankful for! This is one of my favorite rituals because it's so powerful in directing how you feel. When you take a moment out of your busy and often hectic life to become quite and think of all the blessings in your life, you'll soon discover how rich you truly are. Once I get a few things I'm grateful for in my mind, I quickly discover many, many more things that I often forget that I'm incredibly appreciative about. This is a great way to start Thanksgiving!

5. Enjoy the food! Remember, Thanksgiving is only one day, so relax your "healthy" rules and enjoy the day. Remember, if you're exercising and eating right consistently, you can't get fat in a day!! And if you're looking for a Thanksgiving Survival Guide, click the link below to discover how you can eliminate 1500 calories on Thanksgiving and still enjoy great tasting food!

Click here for your Thanksgiving Survival Guide!

Thank you for being a part of my life!

Happy Thanksgiving!

Your friend in fitness,
Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

Healthy Gravy for the Big Meal...

2008-11-20T05:05:00.000-05:00

Yesterday I shared a recipe for mashed sweet potatoes. Today, we're making over your gravy. Believe me when I say that I like real foods, and not some imitation junk that "you have to get used to" -- if you have to get used to a flavor, why eat it?!

So this gravy doesn't skimp on flavor, just on calories and fat. Typically 1/2 cup gravy adds another 100 or so calories and 5ish grams of fat. This doesn't sound like a lot, but remember yesterday, when we talked about the 4000 calories or so Thanksgiving often delivers. And if you thought homemade gravy was healthy, don't forget about all those drippings (which are at least 50% fat) that are used for flavor…

I’m not about taking your favorite foods away…remember, this is an option if you want to prepare a bit more healthy-friendly Thanksgiving meal. I’ll be in South Carolina with Carolyn’s (my wife) parents…and with their southern influence upon cooking, I’ll be consuming most of the bad stuff for that day, which admittedly tastes so good!! But we always have options…

Here goes:

1 teaspoon dried sage
1/2 cup low-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup apple cider
3 tablespoons apple cider vinegar
1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Make the gravy: Skim off the fat from the drippings -- this is easiest if you're pour the drippings into a measuring cup, put into the freezer, where the fat will rise to the top and you can skim it off. Add the drippings back into the roasting pan, with the apple cider, 1/2 cup chicken stock, vinegar and sage.

Bring to a boil and cook for approximately 10 minutes, stirring occasionally, until liquid is reduced by 1/3. Slowly add the cornstarch mixture, stirring constantly, and cook for 3 minutes more. The gravy should not be thick, just slightly thicker than au jus. Season with salt and pepper, to taste. Makes 1 1/2 cups gravy.

Double, triple, or quadruple the ingredients for larger parties.

This recipe has a great flavor, yet not as many calories or fat as "traditional" gravy (and it's a cinch to make)!

Another great way to get Thanksgiving started is to workout first thing in the morning. We have a group that is meeting to run or walk the Thanksgiving Day Race, a great way to create a calorie deficit before the big meal. If you would like to join in the fun and burn up some calories, send an email and we'll have Leigh organize a group walk/run that morning.

Click here to learn more about the 99th Annual Thanksgiving Day Race

Your friend in fitness,

Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

Holiday Survival Guide

2008-11-19T08:51:00.000-05:00

Okay, I got a great question over the weekend from a client who listened to the nutrition webcast Thursday of last week. She asked:

Q: I saw a commercial that said the average Thanksgiving meal would take 20 miles of running to burn off the calories. Is this true? How could it be? That would be equivalent to a whole month of working out.

A: Fantastic question, which starts off our Holiday Survival Guide this week. First of all, we burn A LOT more calories in a month of working compared to running 20 miles. Running works the heart rate, our training not only makes your heart work at intense levels, but also requires multiple muscles to work simultaneously against resistance. So, you burn A LOT more calories! And I hate to disappoint you and everyone else, but to be honest, an "average" Thanksgiving meal would actually be more like 40 miles of running...just to break even!!

Yes, it's true. It is suggested that on average, Americans consume approximately 4000 calories at the Thanksgiving table - between appetizers, dinner, dessert, alcohol, seconds, thirds, etc! You burn approximately 100 calories per mile when running (variables include pace and size of the runner), so that means 1 1/2 marathons later, you'll be at square one. See what we mean when we say you can easily "out eat your exercise?"

First, here's how to take Thanksgiving on head first. First, PLAN AHEAD!

Remember, Thanksgiving is always on the 4th Thursday in November, so don't tell us it "just snuck up on you" like we so often hear.

Planning ahead means getting some exercise in that morning! Plan to participate in the annual Thanksgiving Day Race (you can run or walk…or even a combination of both) before the big meal! I know several clients will be out there doing it next Thursday. You all can meet as a group and enjoy the great company. If you would like to join in the fun and burn up some calories, send an email and we'll have Leigh organize a group walk/run that morning.

Click here to learn more about the 99th Annual Thanksgiving Day Race

Next, think of a plan of attack. If you're cooking, check out some healthier recipes. Eating Well and Clean Eating both have great Thanksgiving menus to try - without sacrificing taste. And I’m not suggesting you have to eat Tofurky (well, unless you want that). Or you can try the recipe below for a healthier way to make a traditional dish (I’ll share a new dish each day this week to allow you to build a complete and healthy meal).

Now there are two schools of thought on Holiday eating. I’ve followed both approaches in my 20 years of striving to eat quality food consistently.

Healthy School of Thought 1: Simply understand that there are some holidays and special occasions where you’re going to “indulge” in the traditions and enjoy some food that you know isn’t the healthiest in the world. That’s okay! Provided you’re consistently exercising AND consistently eating quality foods, you can’t get fat in a day! Heck, you’ve earned the right to indulge at Thanksgiving!! I tend to favor this school of thought at this stage of my life. Click here to read “Calories and Weight Loss”.

Healthy School of Thought 2: Just simply modify your holiday meals by making them better choices. And if you decide to make these modifications, below is our first recipe for Thanksgiving dinner.

It's common for a lot of people to make Candied Sweet Potatoes with marshmallows – but the recipe below saves over 100 calories per serving when compared to "traditional" candied sweet potatoes, and if you also use it in place of the mashed potatoes, meaning you kill two birds with one stone, all in all, you just saved about 400 calories and 15-20 grams of fat. Not bad, huh? See, Thanksgiving CAN taste great and actually be pretty healthy.

Mashed Sweet Potatoes
4 medium sweet potatoes (about 8 ounces each), peeled and cut into a large dice
1/4 cup buttermilk, warmed slightly
1/4 cup orange juice
2 teaspoons orange zest
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1 tablespoon unsalted butter, optional

Directions
Steam the potatoes in a large covered pan fitted with a steamer basket until they are tender, about 8 minutes. In a large bowl mash the potatoes with the buttermilk and orange juice. Stir in the zest, salt, and nutmeg. Serve the potatoes topped with the butter, if desired.

Your friend in fitness,
Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

5 Holiday Nutrition Tips

2008-11-18T07:48:00.000-05:00

You surely have heard the media stories about weight gain during the holiday "season." What is the holiday "season" anyhow? Last I checked, Thanksgiving is one day, Christmas is 1 day, Kwanzaa is 7 days and Hanukah is 8. But there's this 6 week "season" that everyone refers to which prods them to throw their health & fitness right out the window!

It's craziness!

Sounds like a little planning is the key! Here's a tip to help -- Thanksgiving will again be on a Thursday this year, Christmas on December 25th.

There you have it - now I don't want to hear that they just "snuck up on you." :)

Think about this. If you have a goal to lose weight, you can start RIGHT NOW and by December 31, 2008 (nearly 6 weeks away), you can lose up to 12 lbs!! Or, on the flipside, you can gain the 3-7 lbs most Americans do during this time and then be behind the 8 ball come January 1st and working as hard as you can to make up for lost time. Which would you rather do?

Maybe your goal isn't to lose weight, but to run in an upcoming race. Cross training will only help improve your running and your health because of the different muscles used - and it's also a great way to break up the monotony.

So what can you do during this holiday season to maintain or improve upon what you've worked so diligently to achieve?

Of course, regular exercise is a great start.

Making time for it is the other important piece to the puzzle--time is tight, stress is high, and exercise usually goes right to the back burner. The no excuse hour is there for a reason.

Eating is the other side of the equation, which is weighted more heavily, particularly now with the parties, desserts, treats, family gatherings, etc.

These 5 tips will help you make smarter nutrition decisions:

1. Prepare your own dish if going to a party. This way you have complete control over what you're eating.
2. Plan ahead -- Pack meals ahead of time. Oh yeah, and schedule your exercise, like any other important appointment.
3. Always have fruit/veggies on hand. We can't eat enough of these healthy snacks and they also help fill you, so it's a win win for you.
4. Put the candy and nut dishes away. When food is out in plain sight, you'll eat it. Everyone will. We've seen it in research. We've seen it in the real world.
5. Enjoy the foods that are the greatest traditional foods rather than filling up on the everyday type items. If you can only get grandma's stuffing once a year, by all means eat it. But then pass on the store bought rolls you could have any old day of the week.
6. OK, OK -- I said 5, but I couldn't hold back. Get your exercise done in the morning so it's out of the way!

And, lastly, here are 5 healthy holiday gifts to ask for -- from stocking stuffers to more "serious" gifts.

1. A subscription to a favorite healthy cooking magazine.
2. A favorite exercise video.
3. Fruit baskets -- Edible Arrangements is a favorite of mine (these work wonders for offices or clients, too). http://www.ediblearrangements.com/
4. Exercise clothing -- nothing says I love you like giving/asking for clothing for someone to be active and take care of themselves in.
5. Adventure Boot Camp -- and nothing says I love you even more than a Gift Certificate to Adventure Boot Camp! If you'd like to "drop a hint" to your husband, boyfriend, partner, or friend, send the following link along:

Click Here for Adventure Boot Camp Gift Certificates!

Next week, I'll share some tips to make your Thanksgiving the best ever as well as send you an invitation for you to join us for a special "Burn the Bird" Boot Camp workout on Friday after Thanksgiving!

Your friend in fitness,

Brian Calkins - Cincinnati's HealthStyle Fitness, Inc

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