The End of An Era

Today we said goodbye to a bit a local fitness legend, Hollie Myhr, as she "retires" to pursue her education, and to age gracefully, with things like elite obstacle course and endurance races.  Some of you may know her from The Strong Center, other fitness clubs, or even teaching at McLane Elementary.  I simply know her as one of the best instructors I've worked with, and a gift to adults and kids who've been lucky enough to experience her teaching.

I first encountered Hollie teaching classes at another health club.  I was struck by a wonderful contrast that so many of her class participants seemed to respond to: a strong, enthusiastic presence with a genuinely kind and humble nature.  The fact that she also taught 2nd grade was not lost on anyone: it was like having your butt kicked by an amazon warrior, while being sing-songily cheered on by a kindergarten teacher before it was time for graham crackers with juice and a nap on your little towel. 

As a personal trainer working with some of the women who attended her classes, I would often hear them comment on the role model and body image she imparted to them: simple, strong, and fit.  Whenever I would compliment her on being a good role model or hearing from women that they liked having an instructor who was strong and "not a string bean" or "not an aerobics pixie" (whatever that is), Hollie had a self-deprecating way of deferring compliments.  Regardless, it was obvious people responded to her energy and kindness.

When she parted ways with the club she was working at, I jumped at the chance to bring her to The Strong Center.  She immediately brought a high level of professionalism and credibility to the classes she assumed here.  Early morning sleepwalkers were met with a positive ball of energy who brought a great class experience regardless of her own energy level, outside responsibilities, or even technical difficulties.  She was solid, teaching a variety of strength and cardio classes, and even inspiring people to take their fitness "outside of 4 walls."

We run an 8-week fitness challenge several times per year at The Strong Center, and it was during the bootcamp workouts for our fitness challenge that she most impressed me.  While Hollie could put together fun and challenging workouts, and did so with intention and purpose, her energy and support was invaluable.  She would often do workouts with participants, especially those needing the most encouragement.  I finally stopped counting the number of times I saw the most uncomfortable, shy, or inexperienced participants start to open up and blossom after having her shine a little light on them.  For that, I think there are many, many people beyond myself who are thankful.

While we have a wonderful group of similarly kind staff and instructors, she will be missed.  If you have a thought or sentiment about Hollie you'd like to share in comments, please do so.  Although she generally allows compliments to bounce off of her, we'd like her to go on her way hearing her value and knowing our appreciation. 

FREE Calorie Burning Secret #2

What if you could burn 75% of the calories but only do 25% of the work?

Let's say that differently:

What if you could do a workout that burned almost as many calories as some killer all-out sprint that makes you feel like you are going to die, but this workout was only 1/3 as hard?  Wouldn't that be something to get excited about?  You bet!  What is this metabolic freebie?  Interval training.

Interval training is exercise done at very high intensity for brief "sprints" with longer recovery periods of easier exercise in between the sprints.  Although it can be done for both cardiovascular and strength training, it's the cardiovascular workouts I'd like you to think about right now: You might be walking on the treadmill for 4 minutes, then run for the fifth minute, then back to walking.  That brief interval of running will spike your heart rate, calorie burning, and conditioning much more than a longer, slower, easier segment will.

So wouldn't it be better if you just did the all-out sprint for 30 minutes?  Not really.  The intensity you jump into for 1 minute is likely much harder than the intensity you would select if you knew you were going to have to sustain it for 30 minutes.  And that very challenging intensity imparts amazing improvements to your fitness, substantial calorie burning, and extended "after-burn" even if the intervals are only done for 1 minutes.

In fact, if you do your intervals in ratios something like 1:4 (1 minute hard : 4 minutes easy) or 1:3 (1 minute hard : 3 minutes easy) you are only working hard 20% or 25% of the time, depending upon which ratio you choose.  However, you are not just standing around in between those 1 minute sprints, right?  You are still working, albeit easy.  You are still cooking calories while recovering from your sprints.  This combination of active recovery and high intensity brief sprints and lower intensity recovery phases burns about 75% of the calories you would have burned had you done the entire workout at the sprint level.

Think about that!  Work hard 25% of the time, or even 20% of the time, and burn 3/4 of the calories you would have burned if you had done the killer all-out sprint workout for the entire time.   Talk about a free lunch!  Plus, your workout "after-burn" lasts much longer and is significantly higher than if had just done a long-slow-easy cardio workout.

Common Questions About Intervals:

Can I do intervals for longer than 30 minutes?  Sure, but this is about getting more results in less time, so why not take the freebie!

Can I do the high intensity segment for longer than a minute?  Sure, but you lose some of the benefit if you drop things down so that you can go "high intensity" for 2-5 minutes.  Keep the intense phases short and hard.

If I'm just starting, can I do shorter sprints?  Sure, try 20-30 seconds.

Can I make my recovery phases longer than 3-4 minutes?  Yes, but if you keep your intense phases short and sweet (for your fitness level) you will proabably be ready to go hard again after 3-4 minutes of recovery.  If not, try making the recovery easier rather than longer.

Do intervals have to be done on the treadmill?  No, be sure to try them on bikes, ellipticals, rowers, stairclimbers, or even out on the pavement!

Do I just go faster during the high intensity phase?  You can add speed, incline, and/or resistance to increase the intensity during the high intensity portion of your intervals.  It partially depends on the type of aerobic machine you are using, as well as your own capabilities and preferences.  People who always hold onto the treadmill while walking uphill might even notice a significant spike in intensity simply by taking their hands off the rails during their high intensity interval.

InfoGraphic Courtesy of Greatist.com

More Speed? More Time? How to Burn More Fat - Part 1

Treadmills are the most popular cardio machines in health clubs, and a lot of people ask the best way to use them for burning the most fat.  We'll start with the two best answers, and next week, we'll give you a third suggestion for burning FREE calories.  These ideas pretty much transfer to other forms of cardio as well.  For now, we're not going to worry about the perfect heart rate zone.

1. The best answer I can give about burning fat in any cardio workout is to pick the one you will ACTUALLY DO on a regular basis.  This is so obvious, many people discount it.  But think about it:

OPTION 1: Do the cardio workout from hell, that you begin to dread, and leaves you sore so you don't do it for several days afterward or maybe not at all.  High impact and high intensity also increase your risk of using bad form, getting hurt, and/or repetitive motion injuries.

OPTION 2: Do a cardio workout that is challenging, has you huffing/puffing/sweating but not burning, and leaves you feeling invigorated and inspired.  Because you won't get sore, you can do it most days of the week, with some variety thrown in.  Plus, you won't be a slug the rest of the day or be tempted to eat back all the calories you worked so hard to burn off.

2. One way to maximize your calorie burn with minimal impact is to choose incline, SIGNIFICANT incline - even if you have to slow the speed down in order to do it.  Why?  Well, think of a cow sleeping, often standing up with its legs completely straight.

It is basically balancing on its leg bones - not using much muscle at all.  It doesn't wake up in a froth of sweat, it wakes up pretty rested.  Similarly, we walk with relatively straight legs, much like the sleeping cow.  In fact, we are so biomechanically efficient at walking that there is very little muscle actually involved, no matter how much speed we add.  This changes drastically when we run because we are bending continuously at the ankle, knee, and hip during running.

But since not everyone can or will run, there is another great way to get all of that fat-burning muscle of the legs involved: add incline.  When we walk uphill, our ankles, knees, and hips are all bending to go uphill and all the muscle that bends and straightens those joints gets recruited.  It is virtually impact-free, with all the muscles of the leg and hip sharing the workload.  Even if you have to slow your treadmill speed down significantly, it is much better to go uphill with a significant incline than to just walk fast on a flat.

If you're new to uphill walking, start easy and add incline slowly.  This will give your gait, hips, and low back time to adapt to the incline.  A simple, easy, and effective method is to start with 0% incline and add 1% incline per minute.  You'll be at max incline in 12-15 minutes depending on the capabilities of the treadmill you're using.  Adjust the speed down if your incline becomes too challenging.  Enjoy, and happy walking!
Next week:  FREE calorie burning!

Play with Your Food

Let's have an experiment.  For this test, you need to pick a rich, sugary, or succulent food item like a brownie or piece of cake.  A food that you are missing and craving right now.  And you'll need a knife, a sheet of paper, and a pencil.

Okay, you've got it now right?  Cut that scrumptious delicacy into 6 bitesize mini-bits.  You're going to start eating and rate each bite based on your satisfaction.

5 = ecstacy
4 = tasting pretty good
3 = still okay with eating this
2 = less yummy, now a commitment
1 = this is work

Note that each bite becomes less irresistible.  Stop eating when your rating reaches a "3."  I'll bet you eat less than the whole thing.

What's the lesson from this experiment?  We don't need to eat the entire portion to satiate the craving brain.  Foods rich in sugars, fats, and salts are dangerous when the portion is absolutely huge!  You can experiment with the bite test on any and all of your favorite foods.  Work slowly and methodically, and check in with yourself for satisfaction and fullness.  Then give yourself a pat on the back for not cleaning your plate.

Making a 180-Degree Turnaround

I've seen people make incredible strides in turning their lives around physically, and applauded the impact that it has had on nearly every other area of their lives.  Grandparents get up and kick the soccer ball with the kids rather than watching from the sidelines.  Couples begin to share active hobbies together instead of being sedentary, and discover newfound appreciation for each other.  We all probably know someone who has been imprisoned by obesity, only to make a 180-degree turnaround and eventually run a marathon or take on some other feat of endurance requiring months of dedication and delayed gratification.

But for many people who are hoping for a miraculous change, fear and hope often collide.  Hope is a ship made of balsa wood and fear is a stormy sea.  You may have heard that 98% of all weight loss attempts fail in the end.  Not the strategic, planned, accountability-based and research-backed methods, but the flailing-about-in frustration-until-you-throw-in-the-towel attempts do.  More recently, ridiculous television shows about weight loss have warped our expectations about realistic results.  Now I'm not suggesting anyone lower the bar on what they want to achieve, but think about this:  When TV shows and infomercials introduce time-warped results as if they happened in real-time, people think they should be able to do a few workouts (and stop eating crap) and lose 12 pounds in a week!  Wait a minute....how long did it take you to put that weight on?

So you've been creeping up in weight for a long, long time and now you want it gone overnight?  2 pounds a week is not what you saw on TV, so it's not good enough for you?  Well before we melt off all the extra accumulated body fat, don't we at least need to stop the continued accumulation, i.e. bring the weight gain to a screeching halt?  Wouldn't that be noteworthy all by itself?

If you've put on extra body fat over the last 20 years, how fast should it come off?

How patient are you willing to be?

How long will you eat cleaner than the way you ate to get into this predicament?

What if we simply made the changes in diet and exercise to stop gaining weight first?

If you don't even do that, do you think the weight gain will stop?  

So it took you 20 years to put on 50, 75, or even 100 pounds.  If we could lose that in 1/10th of the time it took to gain it, that would still take 2 years.  How many people give lip-service to "lifestyle change" or "in it for the long haul" but balk when they hear it will take 2 years to get to their goal?  Wait another minute!  That's losing 50-100 pounds of life-shortening body fat, and losing it 10x faster than you put it on, and it's still not good enough?  Fine....read on.

What if you lost that same extra body fat over the course of 1 year?  That would mean losing in 1 year what it took 20 years to put on.  Think about that: Lose that weight you gained 20 times faster than you put it on!  Isn't that pretty fantastic?  Yet when people really contemplate the hard work, dedication, and patience it will take to make that happen, so many balk.  So many decide they must be genetic freaks from Mars or Venus, with metabolisms that just don't work...

...a glandular problem

...our toxic food

...allergies....etc, etc, etc

Carbs are the enemy!

Fat is the enemy!

It's the gluten!

I'm not eating like a Paleo man.

I'm not eating right for my blood type.

I don't have the time.

Really?  You have a choice.  What if you simply made the changes in diet and exercise to stop gaining weight first?  Then added a little more.  And a little more.  Wash...rinse....and repeat.  Soon, you have a 180-Degree Turnaround.

Feeling Like Giving Up? Want to Skip Out? Let Dave Be An Example

Dave Paget, the father of one of my best friends, was a pillar in the Olympia area: bank president, church elder, on the board of various charities/good causes, big family with a house on the lake.  Most titles and social trappings don't impress me, but I do love people who care about others.  This guy always earned my respect because even when he was in positions of power, I saw him be kind and playful with even those low on the totem pole, new employees, etc.  Dave was a humble guy who didn't exhibit arrogance or vanity.

Life as Dave knew it came to a screeching halt several years ago, when he had a freakish medical event.  Somewhere between diabetes medication, heat, and dehydration, Dave experienced a severe case of pancreatitis and had to be rushed to the hospital.  His problems quickly worsened as doctors worked to stabilize his vital signs.  In an effort to prevent further internal organ failure, he was put into a medically induced coma.  Sometime during this process, doctors believe his blood pressure dropped too much for too long and left him brain damaged.  It was basically akin to having a massive stroke.  He was left comatose and unresponsive.

His family doesn't hesitate to tell the miraculous story of how they were ready to pull the plug on his life support.  They had three consulting neurologists concur that his brain lesions would not allow brainwave activity to improve in the future, and he would not change from this vegetative state.  Being a religious family, they prayed and waited 40 days (or 40 days and 40 nights as my friend likes to say, adding to the miraculous symbolism).  Before making that heart-wrenching decision, they prayed one final night for a miracle, and they got it - the next day he woke up.  Dave's brain lesions had disappeared.  Doctors didn't have an explanation for it, and maybe no one does, but suddenly he was alive and kicking.

Unfortunately, he didn't wake up kicking his heels - this was an obese middle-aged man who had been comatose for 40 days, which wreaks havoc on the body.  Many of his joints had become stiff and immobile.  Even muscle tissue was rigid in places where bony crystals - a process called ossification - had occurred.  And he wasn't perfect mentally either.  He had to relearn some basic activities, how to walk, eat, count money, etc.  Adding to this was awkwardness in social situations, difficulty sometimes when trying to speak, and also just embarrassment about being at a diminished capacity from what he was used to.

Dave was moved to an inpatient rehab center for quite some time, and when he finally got out he was still using a walker.  I knew how much work it was for him just to get to that point, but he was at a loss as to why they would "send me home like this."  So, I told him if he wanted to do more rehab with me, I would help him for free if he showed up 3x each week at the athletic club where I was a trainer.  I'd take care of the business end of things, but he would have to work hard and do his homework.  Little did I know what I was getting myself into.

Here was a pillar of a guy, reduced to wearing diapers, using a walker, and embarrassed about his difficulty finding words to chat when he'd see people he knew in the community.  But he showed up.  And showed up.  And showed up.  He was from the depression era, "old school" as they say - he had a Puritan work ethic and it showed.  Over the course of a year and a half, we worked on strength and mobility, balance, and flexibility.  We went from walker to cane, from cane to freestanding, from freestanding to high speed walking on an incline.  I was afraid I was going to have to worry about him wanting to run on the treadmills if we kept up the progress.

At the outset of this quest, I had let the manager know that I was going to do a little donation of my time for a good cause, that it could be good PR for their club, and that it would be limited in scope.  She was sold on it, and fully supportive.  About 6 months later, she was ousted in a pretty cutthroat maneuver by another manager who took over her position.  This new manager's knowledge, skills, and abilities were nearly as deplorable as her management and people skills.  On an apparent whim, she laid down the gauntlet that I was going to have to terminate my rehab work with Dave or face discipline.  I responded politely, sharing the same selling points that I had with the previous manager.  Unfortunately, she saw it as a threat to her authority and became unnecessarily contentious and controlling.

Now, I don't have any real problem with authority, nor with being polite, respectful, etc, but I do not give respect easily - it has to be earned.  Being respectful - i.e. polite, positive, cooperative, etc is different from having respect for someone.  This woman seemed despondent over the fact that I was respectful and polite to her, but had no respect for her, her priorities, or the way she treated people.  The line in the sand was drawn:

I could tell my friend's father to "pay up, since he could afford it anyhow."

I could tell him I couldn't do rehab work with him anymore.

Or I could be a martyr and do things my way and face losing my job.

After thinking it over and realizing I did not want to compromise, I decided to carefully try an end run.  Dangerous, as it could come back to bite me, but very worth the potential reward.  I arranged to bump into someone much higher up in the company, who had a good heart and who had been a trainer at one time.  After niceties and catching up, I carefully asked for some advice about the conundrum I was facing.  As hoped, upon hearing my predicament and the decisions I was contemplating, this person did not offer advice, feedback, etc, but instead blew a gasket in a good way.

Two days later I was notified by a newly wing-clipped manager that my rehab work with Dave could continue, with a few face-saving details.  I was fine with that.  Crisis averted, job intact, integrity restored, my stubborn ego stroked a tiny bit, but for a good cause.  So I don't know if this makes me sound like a manipulator, a weasel, stubborn employee or what.  It felt really good the next time he came in to continue his rehab, unaware of any drama behind the scenes.  But I knew my time there would soon be over.  The idea for The Strong Center was born from the ashes of a burned bridge.  So, in a way, I have Dave to thank for the genesis of The Strong Center.

Sadly, Dave has faced many further challenges...the details are too hard to believe:  His amazing recovery spawned a trip to drive up the east coast to see the fall colors.  Knee discomfort led him to see a doctor while on the trip, and he received a simple cortisone shot.  The shot apparently led to him contracting a staph infection in the knee.  In a diabetic this can be a death sentence, and it nearly was.  Dave faced gangrenous infection, threat of amputation, and long-term hospitalization to fight the infection.  At the end of it all, he survived, though his intestinal system was ruined by months of antibiotics.  His mobility and balance were nearly gone, and he ended up having a hip replacement.  After he got out of the hospital, it was like we were starting over.  But he showed up.  And showed up.  And showed up.

It has been like watching the trials of Job, but we are good for each other.  For him, I'm on his team and he gets to share and hear insider updates on his son, my old friend.  It is good for me as well.  To see someone face so many struggles, backslides, and disappointments yet still persevere can really put one's own challenges and complaints into a much better perspective.  Thinking of skipping your workout?  Think of Dave.  He could be any one of us.  It takes him and his wife an hour to get him dressed.  It takes him five minutes just to get in our front door.  But he is here working out like clockwork.

Dave long ago gave me his permission to tell his story as an inspiration to others, to keep on keeping on.  I am writing it now, because Dave nearly died this week and is in the ICU at Harborview.  I told my friend I don't think he'll die.  That's not wishful thinking, it's just a belief that he has survived too many trials and tribulations to die just yet.  I actually said something a little more colorful, something akin to, "That son of a gun is not going to die in a hospital.  If anything, he's going to die lifting his granddaughter too high, or he'll die here showing he can still out bench press his sons."

It is my understanding he will be moved from the ICU in the next day or so, and soon start PT.  You'll see Dave back at The Strong Center.  You'll know him by his sturdy blue walker and hard work.  If you're having a bad day, feeling discouraged or sorry for yourself, stop and say, "Hi."  It will make your day better, and his, and probably provide a little perspective.  Dave's more than friendly, but he may not chat for very long.  He has lots of work to do.

Will Yoga or Pilates Help Me Lose Weight

Will Yoga or Pilates Help Me Lose Weight?

This month we are bringing BodyFlow to The Strong Center.  It is a fantastic Yoga-based workout, with elements of Pilates and Tai Chi.  When I announced this to a personal training client, she asked a question which I hadn’t heard in quite a  while: “Will Yoga or Pilates help me lose weight?”  I paused before responding, knowing that my answer could oversell or undervalue the benefits of two very beneficial forms of exercise.

Basically, I reminded her that both Pilates and Yoga would help build strength and endurance, improve balance and coordination, while increasing flexibility and reducing stress.  Great answer, right?  But I didn’t answer the million dollar question about weight loss.  I actually did answer the inquiry, but in one of those roundabout, hopefully helpful ways that explains how things are not as simple they appear.  I think my verbal answer was a little more convoluted, but I wanted to share the same thoughts in writing.  It went something like this:

In my experience working with people as a personal trainer, and as a Yoga instructor, I have seen amazing benefits from what are often referred to as “mind-body” classes.  Sure, you may burn far more calories stairclimbing for an hour than an hour of yoga.  You’re likely to stimulate your muscle metabolism with weight training greater than in a Pilates class.  Don’t get sucked in by media hype about celebrities shaping bodies and melting fat with Yoga and Pilates.  Strength training and cardiovascular exercise are absolutely essential parts of getting your metabolism to work properly.  However, you get something from Pilates and Yoga that you can’t count in calories burned.

People who regularly practice “mind-body” exercise like Pilates, Yoga, and Tai Chi seem to have a better handle on what’s going on in their body.  Am I hungry or am I just tired?  Do I need food or do I need sleep?  Do I need sugar or do I need to improve my mood?  Am I needing nourishment or am I trying to distract myself from anxiety or chronic pain?  How we answer these questions, or even ask them in the first place, can be the deciding factor in whether we eat the right amount of food for our body or if we go overboard.  No diet, no book, no pill can stop you from habitually turning to food as a coping tool if you don’t learn other ways to manage stress, energy, mood, pain, etc.

Practicing mind-body exercise does more than build body awareness.  It can also give you the tools to better reduce stress and anxiety, as well as improve your mood and energy.  This is not touchy-feely new-age stuff.  Do the math:

Option 1: Every time I need some kind of pick-me-up to feel better, I turn to Krispy Kreme or Starbucks. 

Option 2:  After a Yoga or Pilates workout I feel invigorated, hopeful, relaxed, and in control.

Which would you prefer?  Which do you think your heart, bones, muscles, and joints would ask of you?

So there’s my answer.  Yes, Pilates and Yoga can help you lose weight, but not so much from the direct body-changing magic that is sometimes ascribed to them.  Maybe some of that.  But also due to the head-changing benefits that support your weight loss efforts.

I thought my answer was pretty good, then this blurb came to me in a fitness journal email this week:

“Practicing yoga regularly may help your eating habits so you can maintain a healthier weight, a new study says.  Researchers at the Seattle-based Fred Hutchinson Cancer Research Center reported a link between yoga practitioners and "mindful eaters," people who were better aware of their feelings of hunger and fullness and why they ate. These mindful eaters, as opposed to those who ate regardless of hunger or to soothe anxiety or depression, tended to be less likely to be obese, the study found. Results are published in the August issue of the Journal of the American Dietetic Association.”

Sometimes things just work out.  If you want to give a BodyFlow or Yoga class a try at The Strong Center, sign up here.

Reduce Hidden Fats, Make Weight Loss Easier

To make weight loss quicker, you have to have a bigger difference between the amount of energy you take in and the amount of energy you burn up.  Simple math, right?  Well, yes and no.  But we will get into that another time.  The bottom line is that your body has to burn up 3500 more calories than you eat, in order to theoretically use up a pound of stored bodyfat.

You can eat like a bird, eat totally fat-free, cut out all carbs, or one of many other extreme dietary measures.  And many of them work.....for a while.  But one of the easiest ways to speed up your results is to sift through your food choices and look for hidden fat.  Now the fat is not truly hidden, it's just that we often don't think of the food as having much fat.  Or sometimes, we even categorize a given food as primarily protein or carbohydrate, when it's really basically a load of fat.

A classic example of miscategorized food is cheese.  A one-ounce slice of cheddar cheese has 113 calories, 82 of which are fat.  That means about 3 out of every 4 calories in that cheese are fat.  Yet many of us would classify cheese as a protein.  In reality, only 28 out of those 113 calories are protein.  So it's hardly "basically a great source of protein."

Not all cheese is created equal, and there is some variation between cheeses.  Low-fat cheeses, and even non-fat options are available.   That's where your choices can make a big difference.

Another big mistake is in thinking of lots of sugary sweets as being primarily carbs.  Sure, if something is sugary, it will definitely have a good dose of carbs.  But with things like pastries, cookies, candy, and even some baked goods not often thought of as "junk", there are far more calories of fat than carbs.  Check your labels, and look up anything you can't find a label on.

A great experiment to try, is to see if you can pick through your protein and carb choices and find the "hidden" fat content, and see if you can find other options with less fat.  A great number to shoot for is to try to keep fat to less than 30% of the calories in any given food.  Some foods will be more, most should be less.  But if you stick to an average of 30%, then your total daily calories won't exceed 30% in fat, which is a great target to shoot for.

Eat how you want & shred off fat! How to use your RMR to your Advantage!

by Kyle Lance

What is RMR?

Losing weight means taking on difficult changes that many people struggle with. It’s an everyday battle exerting more calories out than you manage to shovel in. RMR stands for Resting Metabolic Rate and represents the minimum number of calories your body needs to function taking into account blood circulation, temperature regulation and fuel ventilation. By doing three things you can easily manage weight loss. First, calculate how many calories burn in a 24-hour period at rest (RMR). Second, track your daily exercise.  Finally, manage your daily food intake.

Calculating your RMR

For example, imagine that you're:

A woman

45 years of age

5’9” tall

195 lbs

...just go with it.  Grab a calculator, time for a quick math refresher!

RMR = (6.25 x height(cm)) + (9.99 x weight(kg)) - (4.92 x age) + 5 = MEN

RMR = (6.25 x height(cm)) + (9.99 x weight(kg)) - (4.92 x age) - 161 = WOMEN

Read more: http://www.livestrong.com/article/101479-calculate-rmr/#ixzz2YDoZQIMe

However this formula uses the metric system.  

To make this easier, we've done the conversions below.  You can use a converter app or just ask Google: "How many centimeters is 5'9"?"

Height: 69(in) x 2.54(cm) = 175.26 cm

Weight: 195(lb) / 2.2(kg) =  88.63 kg

Age:  45

Now we put it all together

6.25 x 175.26 = 1,095.37

9.99 x 88.63 =  885.47

4.92 x 45 =  221.4

(6.25 x height(cm)) + (9.99 x weight(kg)) - (4.92 x age) + Gender Modifier

         1,095.37          +            885.47           -         60.4       +     (-) 161               = 1759.44 RMR

Track your daily exercise

The next step in the process would be to assess your daily calorie intake vs your daily calorie expenditure due to exercise. Now, be aware RMR is only contributing to the burn for required processes of the body this doesn’t account for walking or even standing. Lets go ahead and get into an example using 1500 calories as a cap for your daily food intake. This means before factoring in exercise there is an achieved burn of 259.44 calories per day (RMR 1,759.44 -1,500= 259.44). This means that in order to burn 500 calories a day, you only need around 240.56 calories of exercise... which can be done in 15 minutes or less! You may ask why 500; well burning 500 more calories daily than intaking will get you to a weekly total of 3,500. 3,500 calories equals ....a pound of fat!

Manage your food intake 

You can grab a food journal and go paper and pencil, or use technology that can contribute to your weight loss success. Search your app store for a food logging app that counts your caloric intake (My Fitness Pal works well, and can automatically fill in your meals from a huge database, or try these). Some apps will let you plug in your RMR in lieu of an automatic cap. Try this because it will help the app track your daily exercise requirement for you. Here’s an example for clarification; If I insert 1,760 as my budget then ate 1,583 calories. The app would always display your daily burn total in this example -177; you then would only need to find the difference from 500. Instead of mathematically factoring in your RMR against food budget and then that number against exercise needed. 

Of course there's more

This is a rough guide to get you started on tracking diet for weight loss success.  You can dig much deeper than calories in/calories out by taking into account the type of nutrients you're eating: eg, apples are probably better than oreos for most healthful goals.  You can go beyond weight loss and into muscle tone and development.  And it needs to be said that losing too much fat too fast can be harmful to your health, so just aim for 1 lb a week, and don't worry if you don't notice results immediately!  Check in with a trainer if you have any questions or to learn about the best ways to increase your RMR.  It's a lot of work, but we know you've got it in you!

We Can Help You!

And the best part of all this science is that WE CAN HELP YOU!  The Strong Center can create a personalized metabolic report for you, and explain how to use it to scientifically engineer your fat loss or muscle gain.

We can even create a customized meal plan based upon your nutritional needs and dietary preferences to make eating even easier for achieving your goals.  Give us a shout to get yours today

The Social Gym

Hey!  How you doing? Today I want to talk about the social workout.  Humans are social creatures, after all, even if some of us prefer smaller doses of socialization than others.  There are people everywhere, and most of them are pretty okay folks, so use them to your* advantage.  You can workout with a buddy, buddies, on a team, with a trainer or in a fitness class!

*theirs too.  It's a side effect of teamwork training.

Have More Fun

There's variety in social interaction that can't be found in the cardio theater or, let's face it, in your weight sets.  Sure, you can do biceps one day and chest the next; you can trade dumbells for cables.  But having someone else there is that much more interesting.  Maybe its that you can check each other's technique.  Maybe its that you challenge each other.  Maybe they have something new to show you.  Or maybe you guys just ham it up with weighted karaoke nights.  Life is so much more interesting when you are presented with new ideas, that you just may never have discovered or tried on your own.

And hey, trainers aren't sour pusses!  These guys genuinely LOVE the gym (you have to capitalize that) and are a fantabulous wealth of knowledge.  They'll goof off with you and help you achieve specific goals.

If you don't have any pals ready-and-raring to go to the gym, try a class.  The instructors don't bite, and neither do the participants.  You can expect a great, challenging (or refreshing for our yogis!) workout every time; and a star instructor will take you on a journey and whip your energy through the roof.  In fact, try a class together with your friend; you both might go harder than you expect!

Move More Safely

If you're pushing weights, it's a really good idea to bring a spotter.  They'll check your form as you fatigue, and call you out if start to cheat or move out of line.  If you're REALLY pushing weights, they'll keep you from getting stuck under the bar (been there!).

Better yet, hire a trainer to spot your form and help you find the right weight to tone or strengthen.  

Move More.

Okay, so you're on rep 6 of set 3 and you're tired!  You've stopped touching the bells on the center of your chest fly.  Your buddy is your cheerleader, to take you all the way to fatigue and change.  They could also be your competitor, and you can challenge each other in games and contests.   A great trainer can take you through the last few reps at your ultimate level!  

Trying a class instead?  One word.  Zumba.  Your hips will go to places they've never been before!  Okay, more words: use classes to learn new skills.  Such as dance, kickboxing, weight training, or yoga.  Repetition is the forebear of mastery.

Build a Lifestyle Together

There is an accountability that comes with working out with friends.  It keeps you honest- you have to actually do what you say you will, when you say you will!  No more procrastination, this workout just got priority status.  AND if you drop out, your friend will be all alone and miss out on all the amazing benefits listed above. So you really can't leave them, can you?  Lifestyle change- that is, a commitment to regular and ongoing physical activity- is a leader in improving health and losing weight.  It's something you can do together as a team.  Committing to a training session, team, or class is no less responsible; you have a time to get going

Celebrate Success!

  Whether it's wearing your favorite color, treating yourselves to a new accessory, or just a "good job!" - positive reinforcement is a powerful tool.  When you feel successful and confident, life is just good all around.  

Who Changed My Class?

Insanity is doing the same thing over and over again and expecting different results.  We're crazy, but just not that crazy.  That's why this week, all of our Les Mills classes are NEW.  No, we're not losing BodyAttack; we're just changing it up a bit.

More about Les Mills

Our classes BodyPump, BodyAttack, BodyCombat, and CXWorx are what we call Les Mills classes.  The choreography of each class is developed by a team of people in New Zealand to be effective, safe, and fun.  A recent study showed how these classes earn results, and how we can give you that through different intensity levels and a workout you can truly enjoy.  Whether you connect to the beats, the moves, the sheer exertion, or the people, you have a reason to come back for more!  And that's the group effect- when you want fitness to be part of your day.  When you push just a little bit harder, a little bit longer, because you are not alone.

And Now for Something...

Completely different?  Sort of.  It just wouldn't be BodyPump without the chest press.  But every 3 months or so, something special happens.  We'll throw a party and celebrate a new "release;" a new set of music and choreography straight from the fabulous teams in NZ.  We change the moves we've been doing so that our bodies have a total "WTF?!" moment and we have to come off of autopilot and really check back in with the movement.  For example, this month we asked our BodyPump classes to change how they activate their squats by changing the stance.  We also introduced them to a plated bicep track (no bar!  gasp!), and posterior chain work with the brand-spankin'-new tricep kickback row.  We changed the focus from power to strength in the heavy-hitting back track, and introduced a walking hover in the abs track.  CXWorx features new ways to activate the core and stabilizers with a seated row.  And BodyCombat traded Capoira in for a little Jiu Jitsu and a metric ton of knee strikes - can you say glute and oblique activation!?!

Soon, your instructors are going to start to mix it up again with past releases.  And it's "Welcome Back!" to Power Presses and Tricep Dips!  Your instructors might push you for cardio one week, steady strength the next; again keeping you and your deltoids (and all those other muscles) guessing.  You can always make a request for your favorite song or move: check out the tracklists for your program for some inspiration.

Benefits of Exercise - Overview

Benefits of Exercise

It's 2013!  Did you make a New Year's Resolution?  Is it to lose weight?  You'll be hitting the pavement, or the pool, or the gym soon, and all that effort goes to more than just shaving pounds. 

Cardiovascular Exercise

Running, dancing, kickboxing, stepping - however you do it, "cardio" gets your heart rate and keeps it there, and can be maintained over long periods of time.  You'll see some toning in the muscles you use, but most of the benefits here are- gasp! - cardiorespiratory.  

First of all, your body is going to get really good at delivering oxygen to your muscles, so that you can exercise harder and longer (yay!).  You don't have to start off great, you just need to go a little further each time you work out.  If you're trying one of our classes, start with just 20 minutes your first go.  Come back next week and stay for 25.  Before you know it, you'll be at a full hour of sustained effort, and smiling the whole time.  But that's all in the workout; on the sofa, this regular exercise commitment will cause decreased blood pressure and prevent hypertension.  Since hypertension is a major risk factor for stroke, you'll also be protecting yourself against that.

UpToDate, the resource your doctor uses when you stump him, cites aerobic training as an LDL reducer and HDL promoter.  LDL is the bad kind of cholesterol, and HDL is the good kind - this relationship shows one way good cardio prevents heart disease and coronary plaque buildup.  Cardio training has also been shown to prevent type 2 diabetes, or even reverse  pre-diabetes risk!  More observational data suggests that cancer risk and effects are impacted, positively, by regular physical activity.

I'm sure that you've already read that exercise makes you happier.  It's a great stress-reliever, and prevents both anxiety and depression.  You might not know that regular exercise can prevent dementia and cognitive decline.

A Quick How-To

See the note at the bottom of this post, but there is no real answer here.  Do something you love!  Run, skip, jump, play frisbee, play volleyball, go dancing, hit something repetitively.  You only need 2.5 hours of moderate intensity exercise each week, but if you're in it to lose weight try to go a little more, a little harder.  As mentioned above, you can start with just 20 minutes and build from there.  Try BodyAttack, BodyCombat, IndoorCycling, or Zumba to change it up or discover a new cardio passion!

Resistance Training

Oh no, she said it.  Resistance training- dare I go further? - with real weights is also an important part of your workout routine.

We'll start with weight loss.  With resistance training, you'll build your muscles.  Bigger muscles need more fuel to work, and therefore you'll increase your metabolism.  Building muscle does not mean bulking - ladies, that kind of super-muscular physique is very difficult to achieve   Most likely, you'll see a lift under the seat of your pants and in your posture.  Not only are you losing fat, but not you are also toning that six pack.  

We also talk about functional strength training.  If you do a lot of work at a desk, you use some muscles a lot, and others very little.  Your glutes (butt), lats (back), and core are among those muscles that are not used, and your body likes to be efficient.  You cut out unused muscle mass to save fuel.  So it's use it or lose it - deadlift to work your back, and you'll find it easier to lift your child/grandchild/laundry basket/lumber; whatever needs lifting.

In addition to a lot of the same benefits as cardiovascular training, resistance exercise increases bone density to keep you strong and healthy for life.  This is because your bones also have to meet the increased pull of the muscles as anchors of action.  Again for the ladies, you'll see a decreased risk of osteoporosis.

A Quick How-To

There are a few ways to train with weights, but what doesn't challenge you doesn't change you.  Start by choosing A or B:

A - Total body workout.  You'll be at the gym longer, but you won't need to pick up the dumbbells tomorrow.

B - On rotation.  You're in the gym daily, but only working a few muscle groups at a time.  One common division is upper body/lower body.

Now C or D:

C - Load the weight so that you can only complete 8-12 reps in a set before breaking form.  Complete 3 sets - you should barely finish the last set.

D - You can use a lighter weight to squeeze in 20-30 good, full range reps in a set.  Repeat 3 times.  Again you should be really straining to finish.  

Just put it together, and that's your strength training plan.  BC is a full weight, rotational workout; AD is a light total body workout.  To really push your AD, try BodyPump.  We have the class 5 days a week, all you need are sneakers and a water bottle.  Or spend time under the women's mezz and ask a personal trainer about exercises that will work on areas you want to improve.  

For another kind of resistance, try CXWorx on Tuesdays and Thursdays.  You'll use resistance bands instead of weights for a great core workout.

Flexibility Training

Ahhh, yoga.  There are many different forms of yoga.  Some get your heartrate going, others tone and sculpt with strength poses that use your own body weight and strength against you.  However, the benefit of yoga we love is the stretch.  Stretching maintains and improves range of motion; you'll feel limber and agile.  Since resistance training can decrease range of motion, stretching is an important part of every post-workout cooldown.  Extended periods of work here and release tight muscles, such as tight hip flexors.  We offer Yoga Basics where you can workout while learning the poses, YogaStretch to lengthen and PowerYoga to sculpt and tone.

Put it all together

Exercise isn't just for weight loss; it's for your health! Strong Center owner Dave Ross often says that "If exercise came in a pill, it would be the most widely prescribed medication by doctors."  You can't see it working all the time, but increased physical activity has profound positive benefits for your body and your life. In addition to weight loss benefits, exercise can increase metabolism, create happiness, and prevent many chronic diseases and conditions.  If you haven't already, check in with your doctor about how exercise can improve your health profile, and about the kinds of exercise best for you.  The benefits of exercise far outweigh the risks, but if already have a chronic health condition it's good to also ask your doctor about this too before you start changing your activities.    Another excerpt from UpToDate, under the heading "Exercise Prescription,"

There is no one exercise prescription for all individuals. A general weekly goal of at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity activity is ideal for many people.

I wish I could give you more, but really the prescription is to just get moving.  To do something you love, and keep doing it as long as you can!  If you are ever uncertain about where to begin, about whether you're moving safely, our personal trainers and fitness instructors can help.  And we love this exercise stuff, so please ask!  

Peterson, Douglas M, "Overview of the benefits and risks of exercise" UpToDate web database 12/26/12.

American Council on Exercise ACE's Essentials of Exercise Science for Fitness Professionals United States: 2010. Print.